Sitting in front of a computer all day, every day can be really hard on your body. It causes muscle imbalances and tightness, especially in the back and neck muscles. You can help to relieve these issues by stretching regularly throughout the day. Stretching also helps reduce the chance of repetitive motion injuries like carpal tunnel syndrome which is common among office workers who type constantly throughout the day. In this article, we will show you how to do some quick exercises for office workers that increase flexibility and help prevent injury.
Sitting hunched over your keyboard can cause your shoulders to round forward. This posture can lead to postural headaches, tight neck muscles and shoulder tension (6).
Doing the shoulder shrugs exercise will help strengthen your upper back and neck muscles, improve your posture and relieve muscle tension in these areas.
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A great way to relieve tension in your neck and upper back is to stretch your chest muscles.
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Doing neck rolls regularly is a great way to reduce tension in your neck muscles and improve your posture. It also helps to relax tight jaw muscles caused by stress or sinus irritation, and prevents the chest muscles from getting too tight.
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Another great exercise for good posture is the head tilt. This stretches your neck muscles and helps to relieve tension that can build up when you sit in one position all day typing.
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Typing away at your desk all day can also cause muscle imbalances in the arms.
Doing arm circles is a great way to help improve these imbalances.
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The muscles in your hands can become tense from typing all day which not only causes discomfort but it can also lead to arthritis in the joints.
Doing hand clenches and releases is a great way to stretch out these muscles.
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One way to reduce the tension in your hips and lower back is by doing seated leg extensions. This exercise also helps strengthen and stabilize your core, which can help improve your posture while sitting at a desk all day.
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The spine twist is a great exercise for stretching the lower back and abdominal muscles. It also helps to get rid of any excess tension in your back muscles.
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Your lower body suffers when you’ve been sitting in one position for a long time because your hip flexors are shortened. The result is tightened muscles and poor posture.
This stretch can help to reduce the tension and pain that build up in your hips and lower back.
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Along with exercises, you must always sit with correct posture as that is the only way to stay healthy (5). The good news is that practicing these simple tips will help you to naturally maintain a proper sitting position:
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As an office worker, you should know the importance of the correct sitting posture. Some of the effects of sitting poorly and spending too much time at your desk include:
According to the Centers for Disease Control (CDC), CTS is one of the most common work-related musculoskeletal disorders (8) CTS is caused by compression of the median nerve at the wrist (4).
Slouching and having your wrists below elbow level while typing can contribute to CTS, so it is important that you sit up straight, keep your elbows bent at 90° degrees and keep your keyboard on the same level as your elbows.
Lower back pain that is a result of long hours of being seated in an office chair, slouching over your keyboard or even just sleeping in bad posture can be extremely painful and frustrating (2).
In order to prevent this from happening to you, make sure that you sit straight, lean against your chair’s back support and stretch out your lower back muscles every hour.
The muscles in your neck and upper back can get incredibly tight, especially if you spend long hours sitting in an office chair and staring at a computer monitor. It is important that you look away from your screen for a second to relax these muscles and allow them to stretch out.
Furthermore, make sure that you sit up straight, keep your shoulders relaxed and don’t shrug.
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The term arthritis is used to describe more than 100 rheumatic diseases and conditions that affect joints, the tissues which surround the joint and other connective tissue (1). Joint s that are affected by arthritis, become swollen and stiff and the joint’s range of motion goes down.
Many times those suffering from arthritis mistake it for a simple neck or back pain, so they don’t go to their doctor. If you notice swelling, stiffness, and pain in your joints, visit your doctor as soon as possible as this could be a sign of arthritis.
Certain occupations are more prone to developing arthritis of the knee and hip (7). These include office workers in the service industry who have prolonged periods of working in either a seated or standing position, with very little movement.
As the body is designed to move, it is important to take frequent breaks from your workstation. If you are seated for long periods of time encourage movement by getting up and walking around at least once an hour. If possible, alternate between sitting and standing during the day. If you work at a computer, stand and perform shoulder shrugs and arm circles regularly.
Regular exercise can maintain joint health and reduce the risk of arthritis developing in the future (3). Exercise such as walking or swimming should be performed regularly to improve fitness levels and maintain strong bones and muscles. These activities can also help to reduce problematic symptoms associated with arthritis such as pain, stiffness and fatigue.
Office workers sit for most of their day which can lead to health problems. Follow the preventative exercises given in this article to reduce the negative effects of sitting, and try to get up and move around at least once every hour.
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