Best Desk Stretches To Keep You Balanced

Approximately 80% or more of Americans sit at a desk all day at work. This is particularly troublesome. Sitting at a workstation for hours and hours has been known to stiffen joints, tighten muscles, and end up causing pain one way or another. By having proper ergonomics you can minimize the amount of stress on your body, but nonetheless, there is bound to still be some pain or tension that will accumulate. So what are the best desk stretches to keep you balanced? Let’s find out!

1. Seated Piriformis Stretch

This stretch is great for people who are experiencing pain or tightness in the glute area. This can be particularly effective for people suffering from sciatica as the sciatic nerve often runs beneath this muscle. To perform, simply cross a leg, put downward pressure on the knee, and lean your trunk forward but making sure to keep your back straight. Hold 10 seconds, perform 3 times.

2. Neck Stretches

Two ways to stretch the neck. By turning your chin towards the direction of stretch, it will hit more of the trapezius muscle. By turning the chin away from the direction of stretch, you will target more of the muscles that run into the top of the shoulder blade (levator scapulae). Use the opposite hand to pull on either side. Make sure to point your chin down a bit as well and not to have only ear to shoulder motion. Hold 10 seconds, perform 3 times.

3. Brugger’s Posture

Bruggers posture is a great way to reset poor posture that happens at a desk. Simply rotate your palms facing outwards, bring your chest up, drop your shoulders, and squeeze between the lower shoulder blades. This effectively stretches and strengthens the combination of muscles and joints that are required for best posture. Hold 10 seconds repeat 3 times.

4. Wrist/arm stretches

This is a great stretch for people who work at work at computers. This can prevent and help with wrist pain, tendonitis (golfers elbow, tennis elbow), carpal tunnel and more. With the arm fully extended, pull the palm towards you, using the other hand. Now turn the hand the other way, and pull it towards you again. The first stretch on the picture shown will treat the outside of the elbow, as well as the wrist. The second will treat the inside of the elbow. Hold for 10 seconds, repeat 3 times.

By performing these stretches, you will be better balanced and hopefully be able to reduce your pain while at your desk. These are best to be done at least 3 times daily. So 3 sets of 3 and 10 second holds.

For other posture tips check these out https://www.ezellchiropracticllc.com/low-back-pain-while-sitting-try-this/, https://www.ezellchiropracticllc.com/reduce-neck-and-back-pain-at-your-desk/

If you are still experiencing symptoms or they get worse, it’s time to see the chiropractor to evaluate more specifically what is going on.

Yours in optimal health and wellness,

Dr. Glenn Ezell