Stretching at your
Desk or Computer
Relieve tension and pain with
these simple stretching exercises.
If you're sitting for long periods of time behind a desk, computer or steering wheel the muscles in your shoulders, neck and upper back can really tighten up. The following information, and stretching exercises, will help you stay loose, supple and tension free.
Why is Stretching Important?
By placing particular parts of the body in certain positions, we are able to increase the length of our muscles. As a result of this, a reduction in general muscle tension is achieved and our normal range of movement is increased. The benefits of an extended range of movement includes: increased comfort; a greater ability to move freely; and a lessening of our susceptibility to muscle and tendon strain injuries.
Along with an extended range of movement, a regular stretching program will also help to improve posture; develop body awareness; improve co-ordination; promote circulation; increase energy; and improve relaxation and stress relief.
What else can you do?
Before we move onto the specific stretching exercises that will help you relieve pain and tension from sitting for long periods of time, let's have a look at some other techniques you can use.
- Move around
Get up and move around at least every hour. This will help to promote circulation and get the blood flowing to the muscles that need it most.
- Drink plenty of water
Water is an important component of just about every function that takes place within your body. It helps your body eliminate toxins and waste products; it helps to maintain proper muscle tone; it cushions joints; and it helps transport nutrients and oxygen throughout the body.
- Deep breathing
Many people unconsciously hold their breath, which causes tension in our muscles. To avoid this, remember to breathe slowly and deeply throughout the day. This helps to relax our muscles, promotes blood flow and increases the delivery of oxygen and nutrients to our muscles.
How to Stretch?
To follow are a few rules and guidelines to help you get the most from your stretching and ensure you stay safe and injury free. If you're interested in a more detailed report, click on the following for an in-depth article on the rules for safe stretching.
Firstly, make a general review of the area to be stretched. If the muscle group being stretched isn't 100% healthy avoid stretching this area altogether. For example, if you have a neck injury, don't do neck stretches.
Secondly, do all your stretches gently and slowly, and avoid bouncing or any jerky movements. This will help to reduce muscle tears and strains that can be caused by rapid, jerky movements.
And lastly, stretch ONLY to the point of tension. Stretching is not an activity that was meant to be painful; it should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most from their stretching they need to be in constant pain. This is one of the greatest mistakes you can make when stretching.
What to Stretch?
Below are a few stretches that can be performed in a seated position that will help to relieve tension around the shoulders, neck and upper back. The following stretches should be held for about 15 to 20 seconds and then repeated 2 to 4 times.
While sitting on a chair, cross your arms over and hang on to the chair between your legs. Let your head fall forward and then lean backwards. |
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Look forward while keeping your head up. Slowly move your ear towards your shoulder while keeping your hands behind your back. |
Sit upright and interlock your fingers. Bend your arms and place them above your head while forcing your elbows and hands backwards. |
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Keep your shoulders still and your head up. Slowly rotate your chin towards your shoulder. |
Sit upright and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your opposite shoulder. |
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The above 5 stretches are just a small sample from the comprehensive range of stretching exercises from The Stretching Handbook & DVD. For dozens of stretching exercises to help you, grab a copy of the Handbook and DVD now. And remember...
Stretching is one of the most under-utilized techniques for improving athletic performance and getting rid of those annoying sports injuries. Don't make the mistake of thinking that something as simple as stretching won't be effective.
 And to help you improve your flexibility quickly and safely, you can't go past The Stretching Handbook & DVD. Together they include over 130 clear photographs and 40 videos of every possible stretching exercise, for every major muscle group in your body.
The Stretching Handbook & DVD will show you, step-by-step, how to perform each stretch EXACTLY! Plus, you'll learn the benefits of flexibility; the 7 critical rules for safe stretching; and how to stretch properly. Discover more about The Stretching Handbook & DVD here.
If you enjoyed this issue of The Stretching & Sports Injury Report, please feel free to forward it to others, make it available for download from your site or post it on forums for others to read. Please make sure the following paragraph and URL are included.
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Article by Brad Walker. Brad is a leading stretching and
sports injury consultant with nearly 20 years experience
in the health and fitness industry. For more articles on
stretching, flexibility and sports injury, please visit
The Stretching Institute.
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