Office Stretches to Prevent and Reduce Desk-Life Pain

OFFICE STRETCHES To prevent and reduce desk-life pain MOVE AROUND Sitting for long periods of time can leave desk workers with achy muscles. Experts recommend taking a stretch break every 20-30 minutes. FINGER STRETCHES O Separate and straighten your fingers until you feel a stretch. 2 Keep your hand in alignment with your wrist the whole time. 3 Hold for 10 seconds. 4 Then, with your hands in the same position, bend the knuckles. 5 Hold for 10 seconds. WRIST STRETCH Wwww 1 Grasp one hand and slowly pull back your fingers. 2 Hold for 5 seconds. 3 Then gently press the back of the hand. The stretching hand should be down with the palm facing you. 4 Hold for 5 seconds. s Repeat with the other hand. BACK OF NECK STRETCH 1 Lower your chin to your chest. 2 For an added stretch, place your hands on the back of your head and very gently press down on your head so you feel more of a stretch through the back of the neck. 3 Hold for 15 to 30 seconds. SIDE NECK STRETCH 1 Turn your head to one side while keeping your shoulders straight. 2 Keep your chin parallel with the floor. 9 Hold for 15 to 30 seconds. 4 Turn your head to the other side and repeat. ELBOWS-OUT CHEST STRETCH 1 Place your hands behind your head. 2 Squeeze your shoulder blades back and down as you bring your elbows back as far as possible. 8 Hold the stretch for 15 to 30 seconds. SHOULDER SHRUG 1 Bring your shoulders up toward your ears. 2 Hold for 5 seconds. 3 Roll your shoulders back and down. 4 Repeat 5 to 10 times. ACROSS-THE-BODY SHOULDER STRETCH O Place one hand under your elbow. 2 Lift the elbow and extend it across your chest without rotating your body. 3 You will feel a stretch along the back of your arm and into the back of the shoulder. 4 Hold for 15 to 30 seconds. 5 Repeat with the other arm. OVERHEAD SHOULDER STRETCH 1 Lift one arm and gently bend it behind your head. 2 Place your other hand on the bent elbow to stretch the back of your upper arm, shoulder, and back. 3 Hold for 15 to 30 seconds. 4 Repeat with the other arm. LOWER BACK STRETCH 1 Sit forward in your chair. 2 Bring one knee toward your chest and gently pull the back of the thigh toward you. O Keep your back straight and avoid leaning forward. 4 Hold for 15 to 30 seconds. 6 Repeat with the other leg. QUAD STRETCH 1 Stand and place one hand on the back of a chair or desk for stability. 2 Grab one leg (with the arm on the same side) and bring it toward your glutes. 3 Stand tall and keep your knee pointing straight down, not out to the side. 4 Hold for 15 to 30 seconds. 5 Repeat with the other leg. Cut down on work-related muscle soreness by stretching your shoulders, wrists, back, neck, and legs throughout the day. mayoclinic.org • daq.state.nc.us Designed by Ghergich & Co. Quill.om A small part of your job is 100% of ours.