Work-related disorders
aren’t just limited to heavy manufacturing or construction. They can occur in
all types of industries and work environments, including office spaces.
Research shows that repetitive motion, poor posture, and staying in the same position can
cause or worsen musculoskeletal disorders.
Staying in one position while
doing repetitive motions is typical of a desk job. An analysis of
job industry trends over the past 50 years revealed that at least 8 in 10
workers are desk potatoes.
The habits we build at our desk,
especially while sitting, can contribute to discomfort and health issues,
including, neck and shoulder pain, obesity, musculoskeletal disorders, stress,
lower back pain and carpel tunnel. More than four hours a day of screen time
can increase your risk of death by any cause by 50 percent.
There’s also a 125 percent risk for cardiovascular disease.
The good news is that moving or
stretching is a build-able habit. For starters, you can set a timer to remind
you to take a quick walk or stretch. If you are pressed for time, there are
even certain stretches you can do at your desk. Remember to breathe normally
throughout the stretches, and never hold your breath. With each stretch, you
may find yourself more flexible. Don’t go further than is comfortable.
Stretching out your arms
- Raise your arm and bend it so
that your hand reaches toward the opposite side.
- Use your other hand and pull the
elbow toward your head.
- Hold for 10 to 30 seconds.
- Repeat on the other side.
Overhead reach, or latissimus stretch
- Extend each arm overhead.
- Reach to the opposite side.
- Hold for 10 to 30 seconds.
- Repeat on the other side.
Upper body and arm stretch
- Clasp
hands together above the head with palms facing outward.
- Push
your arms up, stretching upward.
- Hold
the pose for 10 to 30 seconds.
Shoulder, or pectoralis stretch
- Clasp hands behind your back.
- Push the chest outward, and raise
the chin.
- Hold the pose for 10 to 30
seconds.
Forward stretch
This stretch is also known
as the rhomboid upper or upper back stretch.
- Clasp your hands in front of you
and lower your head in line with your arms.
- Press forward and hold for 10 to
30 seconds.
Torso stretch, or trunk rotation
- Keep
your feet firmly on the ground, facing forward.
- Twist
your upper body in the direction of the arm that’s resting on the back of
your chair.
- Hold
pose for 10 to 30 seconds.
- Repeat
on other side.
Hip and knee flexion stretch
Exhale as you lean into the
stretch for a greater range of motion.
- Hug one knee at a time, pulling
it toward your chest.
- Hold the pose for 10 to 30
seconds.
- Alternate.
Hamstrings stretch
- Remaining
seated, extend one leg outward.
- Reach
toward your toes.
- Hold
for 10 to 30 seconds.
- Repeat
on the other side.
Be sure to do this one leg at a
time, as doing this exercise with both legs out can cause back issues. Head and shoulder stretches
Shoulder shrug
- Raise both shoulders at once up
toward the ears.
- Drop them and repeat 10 times
each direction.
Neck stretches
- Relax and lean your head forward.
- Slowly roll toward one side and
hold for 10 seconds.
- Repeat on other side.
- Relax again and lift your chin
back to starting position.
- Do this three times for each
direction.
Upper trap stretch
- Gently
pull your head toward each shoulder until a light stretch is felt.
- Hold
the pose for 10 to 15 seconds.
- Alternate
once on each side.
The benefit of stretching
exercise cannot be over emphasise as stretching helps to improve range of
motion, posture, and provides stress relief. Periodic workplace stretching may
reduce pain by up to 72 percent; also, a bit of exercise in the workplace can
relieve both physical and mental stress. Rest breaks can minimise discomfort
without compromising productivity; likewise physical activities, even for short
period of time, can improve your mood. Know that it is very important to get up
and move around a little everyday.
By: Mercy Kukah
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