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Incorporating Stretching Into Your Daily Activities
By Linda A. Annan
Are you in front of a computer al l the time because you have to be? Are you in a position that requires you to stay on the phone for hours? I know almost everyone can relate to a day-to-day routine that involves sitting in one place the whole day. Well, there are a few stretching techniques to help relieve some of the strain these activities put on your body.
COMPUTER USE
It is believed that arteries that provide oxygen to the nerves in our shoulders and neck pass through a limited space between the first rib and the collar bone. Tension that rises from leaning forward to focus on work stresses this area (the rib and collar bone), causing muscles to tire and create irritation in nerves and tendons.
It is recommended to do at least two of these stretches every half an hour.
Chair Tilt
1. Sit slightly forward on a chair, your feet planted firmly on
the floor
2. Reach your hands back and hold onto the back of your seat. If you can, lean back and use the chair back to brace you.
3. Look diagonally upward and open your chest, that is, push it forward
4. Hold for 3 breath cycles, then relax
LONG TELEPHONE CALLS
Supporting the phone in the crook of your neck can irritate the nerves there, it is believed. The ulnar nerve, which runs from your hand all the way up through your elbow, may tighten after so much bending of your arm to hold the phone to your ear. To practice a stretching technique for this, take a short break to the bathroom where the rest of the office cannot see you. If you do have a personal enclosed office, good for you, just shut the door and give five minutes to yourself.
Hands-Behind-Back-Twist
1. Stand straight, with your feet hip-width apart. Tighten your abdominals, and pull your navel into your spine. Roll your shoulders up and back, and clasp your hands behind you.
2. Watching your balance, bend forward and lower your head so that your hands lift up behind you and away from your hips
3. Twist your hands to the left and hold for 2 breath cycles. Feel the right side of your chest open up. Repeat, gently twisting to the other side.
SITTING
Do you have a tendency to slump forward when you sit? Did you know that sitting slightly forward in your chair and gently pulling your buttocks together will help you elongate your spine and sit up straighter? It is advisable to stretch regularly when sitting for long periods, at least every half hour.
Shoulder Blade Squeeze
1. Sit up straight.
2. Hold your abdominals firm to anchor yourself.
3. Move your arms behind you; gently pull your shoulder blades back.
4. Imagine a wall behind you, and press your palms against it with fingers pointing downward.
5. Hold for 3 breath cycles
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* All health information is intended to educate and must not be substituted for professional advice. Read Obaasema Terms of Use.
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