Do you work at a desk all day? Have you noticed stiffness in your muscles from sitting for extended periods of time? Have your energy levels been dropping? Do you find yourself being less productive? These are all warning signs from your body - telling you that it’s time to get up and move around.
If you work a desk job and are concerned about the impact it may be having on your body, book an assessment with our physiotherapist at The Bali Physio.
We have put together a few reasons why you should be taking stretch breaks at work:
- It improves flexibility, leaving your muscles feeling less tense - It leaves you feeling refreshed and increases productivity
- It helps to improve your posture, which reduces back pain
- Working at a desk all day is hard on the muscles, and over time it can start to take a serious toll on them.
Remaining in the same position for 8+ hours a day not only creates muscle tension, but can also contribute to long-term health issues, including:
- Neck and shoulder pain
- Lower back pain
- Carpal tunnel syndrome
But when you incorporate stretching into your workday, you can greatly reduce the risk of soft tissue injuries and joint pain. Stretching will also help to reduce overall muscle fatigue and help to realign your posture.
Stretches to Try at Work
There are some simple ways you can stretch without even having to leave your desk. Here are 2 stretches you can do right now:
- Seated Leg Raises
While seated, straighten one or both legs and hold in place for five or more seconds. Then, lower the leg(s) back to the ground without letting the feet touch the floor. Repeat for 15 reps.
- Abs Squeeze
Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.
Another way to add a little movement to your day is to make a conscious effort to walk over to a co-workers desk instead of sending them an email. This will not only create movement for your muscles, but it will help to develop your relationships with your coworkers. It’s a win - win situation.
All in all, we encourage you to take a couple of stretch breaks throughout your day. Whether that means doing stretches at your desk, having a walking meeting or taking the stairs instead of the elevator, it’s important to get your body moving to help avoid muscle fatigue and long-term health issues.