Brad Walker is an internationally recognized stretching and sports injury consultant with 30 years of practical experience in the health and fitness industry. A Health Science graduate of the University of New England, he has postgraduate accreditations in athletics, swimming, and triathlon coaching. He has worked with elite level and world champion athletes and has lectured for Sports Medicine Australia on injury prevention.
Brad has written several health and exercise books including a number of international best-sellers, including: The Stretching Handbook; The Anatomy of Stretching; and The Anatomy of Sports Injuries. His stretching and sports injury articles have been published in numerous health and fitness magazines and extensively online at sites such as About.com, Athletes.com and BodyBuilding.com
Here he talks about the importance of stretching in the workplace with clear examples to follow.
Working at a desk on your computer all day long can take a serious toll on your body and mind. Health experts are increasingly emphasizing the adverse effects of prolonged sitting sessions on your body. Not only can stretching help enhance your flexibility, but it can also reduce stress, improve posture, and alleviate body aches. Research shows that poor posture, repetitive motion, and prolonged sedentary position can worsen or cause musculoskeletal disorders.
Why Does Sitting At A Computer Cause Pain & Injuries?
People who sit in front of their computer for an extended period of time often tend to hunch their shoulders and head forward. Also, if the desk is too high and does not perfectly align with your elbows, it can strain their neck and shoulder muscles. As a result, the neck and shoulder muscles will fatigue and may even begin to spasm. The tension in tight neck muscles often translates to suboccipital muscles at the base of the skull. This eventually leads to headaches.
In addition, hip flexors of the upper thigh shorten while sitting. It pulls the pelvis forward, which can lead to lower back pain. Muscular imbalances in legs can also result in knee and hip pain. People who sit for an extended period in front of their desks often tend to cross their legs (usually women). Over time, this can cause the inner thigh to become tight and stiff. As the inner thigh becomes too close, they may begin to rotate the thigh bone (femur), leading to knee pain. On the contrary, if people (usually men) sit with their legs in a wide-open posture, the muscles of the outer thigh can become stiff. Hence, it may cause sciatic pain.
The Benefits Of Stretching
Stretching has numerous benefits for both your body and your mind. Incorporation of frequent stretching exercises in your daily routine enables your muscles to be well-circulated and healthier.
1. Flexibility: Stretching can improve your flexibility. The more you move your muscles, the better they become. It reduces the risk of injuries and muscle strains.
2. Posture: Stretching plays a vital role in maintaining and improving your body posture. Poor posture can be healed and reversed with frequent stretch exercises. It also encourages proper alignment, making posture less slouched.
3. Injury Prevention: Frequent exercising prepare your muscles for fluid and smooth movement. As a result, the likelihood of muscle injury is significantly reduced.
4. Enhanced Nutrition & Reduced Soreness: Stretching can increase blood supply to the muscles. Improved blood flow means a better nutrient supply as well. Moreover, increased blood flow and nutrient supply can also help in reducing soreness.
5. Calmed Mind: Frequently stretching provides your mind with a mental break. It enables your body to recharge and refresh the blood flow, resulting in a more peaceful and calmer mindset.
What Else Can You Do To Relieve Pain While At Your Desk?
Other than stretching, here are a few easy tips that will go a long way in helping your back and neck feel better while at work.
1. Good Posture: A good posture is essential to keep your body pain-free. While sitting at your desk, keep your back flushed against the chair and your feet flat on the floor. Keep your head is in a neutral position with your ears directly above your shoulders.
2. Adjust Keyboard Placement & Monitor Height: Ensure that your computer monitor is directly in front of you. The centre of the screen should perfectly align with your nose. If you work on a laptop, it is preferable to use a secondary display.
Position your keyboard in such a manner that your elbows are bent approximately 90 degrees when typing. Also, place the computer mouse at the same level too.
3. Stand More Often: Although sitting in an office chair may seem comfortable, but it can be fatiguing. Maintaining a good posture for an extended period of time can be very hard. Each day, try to spend a couple of hours on your feet that you would otherwise have spent in a chair. A good alternative is using a desktop converter, which temporarily allows you to convert your desk into a standup desk.
4. Walk Around: After every hour or so, walk around your office to minimize the risk of developing neck, shoulder, and /or back pain from continuously sitting. Moving around can also help if you start to feel the tightness of achiness developing.
5. Limit Mobile Use: While using your smartphones, you bend your head forward even further. Keeping your head in a forward-bend position for prolonged periods can result in painful muscle strains and may also contribute to disc injuries in the long term.
5 Helpful Stretches
Below are 5 of the best stretches for office workers. Please make special note of the instructions with each stretch.
Above Head Chest Stretch: Sit upright and interlock your fingers. Bend your arms and place them above your head while forcing your elbows and hands backwards
Reverse Shoulder Stretch: Stand upright and clasp your hands together behind your back. Keep your arms straight and slowly lift your hands upwards.
Sitting Upper Back and Neck Flexion Stretch: While sitting on a chair, cross your arms over and hang on to the edge of the chair between your legs. Let your head fall forward and then lean backwards
Lateral Neck Stretch: Look forward while keeping your head up. Slowly move your ear towards your shoulder while keeping your hands behind your back.
Rotating Neck Stretch: Keep your shoulders still and your head up. Slowly rotate your chin towards your shoulder
Bottom Line
Do not let your professional routine harm your health. With regular stretching and intelligently modifying your work routine, you can maintain a healthy and stress-free work life.
Brad Walker