Are you one of those working with a desktop in front of you for most of the time of the day – be it at a workplace or home? Well in either situation you’re quite susceptible to develop a muscle spasm. Prolonged sitting may aggravate your muscle tone and thus cause pain and discomfort.
The easiest way to prevent such muscular difficulties is “stretch breaks’. It may include something as simple as a change in position every half an hour. As per a recent study, stretch breaks can minimize musculoskeletal disorders without compromising the person’s efficiency.
Although there are many ways to take break from work, here are 5 of the most effective desk stretches to make working from home better:
Your neck is the most overused part of your body while working on a desktop. It balances your head and body and its muscles are constantly contracting. Too much pressure on your neck may cause spasm and limitations in movement. Therefore, to prevent such conditions a neck stretch during working hours is a must. Check some of the simple neck stretches below:
Upper Body Stretches
Trapezius muscle originates from the neck and extends to the mid of the back. It helps to stabilize the spine and also aids in the movement of the upper torso. Persistent sitting in the same spot may worsen triggers in this muscle. Hence, here are a few upper trapezius stretches which you must incorporate while working.
On the other hand, Latissimus Stretch – more commonly known as ‘’overhead reach’’, includes extending each arm overhead and reaching to the opposite side and holding the position for 5-10 seconds.
Alternatively, you can stretch both the arms simultaneously as well.
This technique basically stretches the whole trunk muscles in a single move. It is one of the dynamic stretches and can be performed in various positions.
On the other hand, it can also be done in sitting position.
Lower Limb Stretches
It includes hamstring stretch, which is located on the back side of the thighs. It functions in bending, rotating and extending of the knee joint. Consistent sitting may cause uneasiness in this muscle group. Below is the stretch you can do to avoid pain;
Or, knee to chest stretch can also play a role in minimizing lower limb spasm.
SEE ALSO: Stretching: What Every Runner Should Know
Wrist And Arm Stretches
If you’re working on a desktop, you must be using a lot of typing and fine finger movements. Your little joints are also predisposed to develop rigidity over time. Though, a few stretch breaks can halt the process. To release the strain on the muscles of the wrist, perform this quick stretch:
Moreover, you can carry out a triceps stretch to relax the arms.
Furthermore, all these stretches should be performed 3 times with 5-10 seconds of hold for maximum results. You can also perform some deep breathing manoeuvres before beginning.
So, these simple desk stretch exercises will benefit you in the long run and will assist in relieving muscular spasm and discomforts.