Desk stretch routine alleviates persistent shoulder discomfort over six-month period for user
In today's work-from-home era, many of us find ourselves spending long hours sitting at our desks. This sedentary lifestyle can lead to aches, pains, or stiffness in the body, especially in the shoulders. But fear not, as a simple stretch known as the Seated Sunbathing Stretch can help alleviate this discomfort.
According to Helen O'Leary, a physiotherapist at Complete Pilates, our bodies are not designed to sit in one position for extended periods. This stretch, beneficial for maintaining good shoulder mobility and posture while working at a desk, can be a go-to pose for desk workers.
To perform the Seated Sunbathing Stretch, sit upright and interlock your hands behind your head. Then, open your elbows wide to the sides, as if you're sunbathing, and hold this position for about 30 seconds. Keep your shoulders relaxed and breathe deeply throughout the stretch. You can also gently bend your torso side to side while holding the stretch, or add a light shrug by raising your shoulders towards your ears to release extra tension.
This stretch can be done without leaving your desk, making it ideal for busy workdays. It helps counteract the stiffness and discomfort caused by prolonged sitting and poor posture typical of desk jobs. Physiotherapists recommend moving regularly and doing mobility exercises like this to keep muscles and joints healthy.
It is recommended to stop work and move around every 30 minutes to 1 hour to keep joints lubricated and muscles and ligaments mobile. The Seated Sunbathing Stretch can be done while working, making it a convenient solution for desk workers. It can be done from any seated position, making it accessible for everyone.
The stretch can provide relief from discomfort caused by prolonged sitting and poor posture. Placing the hands behind the head and opening the elbows wide encourages the upper back to straighten up out of the hunched position, which is common when sitting. Adding a shrug of the shoulders up towards the ears can further release tension, according to O'Leary.
So, next time you find yourself feeling tight in your shoulders, give the Seated Sunbathing Stretch a try. It might just become your new favourite desk companion.
- To complement the Seated Sunbathing Stretch for workplace wellness, consider incorporating yoga workouts into your routine, as they are known for improving flexibility and reducing stress.
- In the realm of health-and-wellness, science supports the benefits of regular exercise and stretching for preventing the onset of aches and pains, especially when addressing the issues associated with extended periods of sedentary work.
- To maintain a better balance of fitness and exercise, desk workers can exchange traditional break-time activities like browsing social media with more active pursuits such as guided yoga sessions or short workouts tailored for office environments.
