A majority of jobs today consist of sitting for extended periods of time. Time may get away from the average person as they sit with poor posture and or little to no movement. Eventually, this always leads to problems in your legs, back, neck and more. Hence, why you should make it a routine to quickly stretch your body to protect yourself while working.
- Sit on the floor with both legs out straight. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight. Hold this position for 15 to 30 seconds. Relax back into the starting position. Repeat three times
- Lie on your back with both legs extended. Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor. Hold for 30 seconds to 2 minutes. Repeat on the other leg.
- Sit upright and look straight ahead with the ears directly over the shoulders. Place a finger on the chin. Without moving the finger, pull the chin and head straight back until a good stretch is felt at the base of the head and top of the neck. (There should now be some separation between the chin and finger.) Hold for 5 seconds if possible. Bring the chin forward again to the finger. Repeat for a total of 10 times, or as tolerated.
- Sit with a straight spine and tilt your head toward your right shoulder. Go as far as you can without straining or lifting your left shoulder. Deepen the stretch by using your right hand to gently pull your head down. Hold for 30 seconds.
- Many people also face a problem in their hands. For stretching your arms, stand up with one hand stretch with straight elbow and palm facing down. Then use the second hand to pull the extended hand towards you.
- Another wrist stretch is similar to the previous one. But in this stretch keep your palm face up and use the opposite hand to bend your wrist back, so the fingers point down towards the floor once again.
Even after regular stretching at your workplace, if you still feel back pain. You might be suffering from some other problem. Therefore, we advise you to visit our doctors at The Center For Wellness & Pain Care of Las Vegas for further diagnose.