We all know sitting for long periods of time can be detrimental to our physical health. Muscle tissue begins to shorten, starting with the hamstrings, which then pulls on the lower back. When the lower back starts to tighten, it pulls on the upper back, then the neck. It’s a chain reaction that can cause physical discomfort.
More alarmingly, prolonged sitting is associated with a 50% increased risk of death due to any cause. In fact, a study published in 2017 in the Annals of Internal Medicine calls sitting the new smoking, claiming that an hour of sitting is as unhealthy as smoking two cigarettes. According to the website SittingIsSmoking.com, sitting for long periods is the No. 1 contributor to chronic diseases including breast and colon cancer, stroke, Type 2 diabetes and hypertension.
Those who have been working from home since the pandemic began have had to carve out office space in their homes to do their jobs. Without a commute to start and end the workday, or breaks at the watercooler to chat with colleagues, it’s easy to forget to stand up and stretch during a workday that can go on and on. The best way to remind yourself to stand up at least once an hour is to set a timer. Then take five to 10 minutes to do any number of the following stretches. It will boost your energy and prevent muscle stiffness.
Neck flexion
This is especially crucial if you’re bent over a computer monitor all day. Bend your head forward and hold for 15 seconds. Repeat three times.
Upper trapezius stretch
The trapezius is a pair of large triangular muscles extending over the back of the neck and shoulders. It is used to tilt and turn the head and neck, shrug, steady the shoulders and twist the arms. It’s very important to stretch it out periodically, as we have a tendency to tense this muscle even when we’re not aware of it.
Gently grasp one side of the head while reaching behind the back with the other hand. Tilt head away and stretchy gently. Hold for 15 seconds and repeat twice per side.
Inferior capsule stretch
Our shoulders take in a lot of tension, especially when we’re hunched over a desk. Do this stretch at least once an hour.
Gently pull one raised elbow with the other hand until you feel it in the shoulder. Hold for 15 seconds. Repeat two times per side.
Upper back, chest and bicep stretch
Our backs take the brunt of poor posture. A back and chest stretch helps to elongate the spine, relieving undue pressure on our spinal discs.
Lace your fingers behind your back and squeeze your shoulder blades together. Slowly raise and straighten arms. Hold for 10 seconds and repeat three times.
Clasping your hands behind your head, squeeze your shoulder blades together and hold for five to six seconds. Take a breath, and repeat one more time.
Lower back release
Give your lower back as much love as your upper back with this stretch.
Sit sideways in a chair. With the arm closest to it, hold the back of the chair, then gently twist the front of your body toward the back of the chair that you’re holding with your arm. With your other arm, try to reach your opposite knee, or farther if you’re able. But don’t overdo it.
Shoulder shrugs
You don’t even have to stand up for this one. Shrug your shoulders by bringing them up toward your ears and holding for three to five seconds. Release and repeat three to five times.
Wrist flexor and extensor stretches
Typing away at a keyboard all day can have long-term repercussions. Break the cycle of repetitive movement with these stretches.
Stand with one arm out in front of you and your palm facing the ground. With your other hand, gently pull your fingers of the outstretched arm back. Hold for a moment or two, then release.
Next, keeping your arm straight, use your other hand to push your fingers and palm down and toward your body. Hold a few seconds, then release. Repeat with your other arm.
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Mark the end of your workday with these three stretches. They will take away all the little aches and pains and help to relax you.
Forward fold
Stand with a chair in front of you. Then place your elbows inside your hands, and rest your arms on either the backside of the chair or on the seat. You can bend your knees if necessary.
Hip opener
Sit on the edge of your chair with both feet hip-width apart and directly underneath your knees. Cross one ankle over the opposite knee, and then stretch forward gently until you feel the stretch on your hip. Repeat on the other side.
Legs up the wall
Lie in bed or the floor, shimmy your hips as close to the wall as possible, then start walking your feet until your body is in an L-shaped position. Focus on the breath and relax in this position for 5 minutes. This pose promotes drainage from excess fluid build-up and soothes swollen feet and legs. It also stretches the hamstrings and lower back and elongates the back muscle, relieving lower back tension. Finally, it lowers the heart rate and helps lower anxiety and stress. There’s no better way to end a workday.
This story appeared in Las Vegas Weekly.