I'm willing to bet that if I took a survey of all the people reading this, there would be a large majority of desk workers. I'm sure you've all heard something like this mentioned in the news or floating around the Internet by now -
Deskwork is a major cause of neck pain, lower back ache and tension related headaches
A long day of sitting at a desk...
the muscles getting slowly more tired and stretched into an uncomfortable posture...
aching across the neck and across the shoulders...
aching in the back...
A good starting place to help is to check your desk set up.
Some workplaces will ensure that you have your desk set up for your needs but the basic rules of thumb are as follows...
EYES AT SCREEN LEVEL
(no craning those necks for the computer please!)
HIPS AND KNEES AT 90 DEGREES (hey that rhymes!)
Unfortunately it would be impractical to tell you to quit your job and go on holiday (that'd be great if I could though!) so in the mean time - here are some low impact stretches that you can do at your desk to help try and relax the muscles and improve your posture whilst at your desk.
THE WARNING LABEL:
Remember, if these stretches do not work for you i.e. you feel like they're making it worse or you're not sure then don't do them! (Or go to your Osteopath and chat with them directly)
Channel the tortoise, not the hare, and keep them slow and steady, no need to force your body into the movements and risk wrenching something!
Sit on your hands
Tilt your head to either side
You should feel a stretch along the side of the neck.
Feet on the floor - legs in the correct desk position
Arms crossed over your tummy/ holding a pillow against you
Roll forward over arms
You should feel a stretch through the lower back
Feet on floor - legs in correct desk position
Ankle up onto opposite knee
Keep your back upright and fold forward from the hips
Feel for the stretch in the buttock on the side your leg is up
CAREFUL DOING THIS STRETCH IF YOU HAVE A KNEE OR HIP ISSUE
Think about your posture!
Sit upright in the chair
Roll your shoulders up and back
This is to loosen the shoulders and counteract any slouching
Questions about stretches tailored to your needs or to get some treatment?
Get in touch!
Always happy to chat and help you to get the care you need.