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Apr, 2017
An eight-hour work day, especially when one works mostly in a sitting position, can cause muscle stiffness.
The simple solution is to stretch the body in regular interim whether you’re at home, in the office, or just outdoors.
Here are some tips to remember while doing stretch exercises:
- Don’t rush. Start pulling slowly. Do not overstretch.
- Breathe normally. Never hold your breath.
- When stretching, hold it for a few seconds until you feel tightness in the muscles decrease as they expand.
- Do this routine for about 2 – 3 times. This technique will help improve muscle flexibility.
- Avoid abrupt actions while doing stretching routines.
- Enjoy the stretching exercise. Use this time to relax.
- Keep a proper position while doing stretching exercises.
When you are feeling pain, numbness, tingling, discomfort, or loss of strength, stop and immediately contact a physician or our physical therapist at Monmouth Rehab Professionals in South Amboy, NJ.
Stretching exercises will help release tension, blood flow circulation, and boost more energy. Remember to take a few minutes of stretching daily.
Stretching has a lot of benefits. These may include:
- Improved blood circulation. Stretching helps increase blood flow that brings about nourishment to the muscles and gets rid of waste products. This also helps lessen the time for recovery for injured muscles.
- Decreases anxiety, stress, muscle tension, and fatigue.
- Increased flexibility and joint range of motion. You feel refreshed and relaxed after you stretch.
- Improved training performance. Doing some stretching before training is an excellent way to increase the efficiency of the exercise.
A Simple Office Chair Stretch
If you are working in the office, this means you may be sitting in one area for several hours. This may lead to low back pain due to shortened hamstrings, tight hip flexors, and bad posture.
These symptoms may be prevented through the following simple stretching exercises:
- Finger and Hand Stretches. Put both hands on the desk. Extend both hands while spreading your fingers until you feel a stretch. Hold it for 10 seconds. Do this exercise for about 5 – 10 times.
- Wrist Stretches. Sit on your office chair in an upright position. Raise an arm and stretch it out in front of you with your palm facing upward. Gently grip the fingers using the other hand. Gradually pull the hand of your arm down. Hold it for 10 seconds. Do this exercise for about 5 – 10 times.
- Shoulder Stretches. Extend the right arm and stretch behind your head. Place one of your hands on the upper back making sure that the arm is near your ear. Use the left hand to gently hold the right elbow, pulling it near the back of the head. Hold it for about 15 seconds.
- Spine Twist. While you are in an upright position, put your left arm at the back your left hip. Hold onto the chair while rotating your upper body to the left. Do this routine on the other side to increase the stretch. Keep it for 10 seconds. Do this routine for about five times.
We’ll help you restore muscle flexibility at Monmouth Rehab Professionals in South Amboy, NJ, by teaching you the right (and wrong) ways to stretch.
Contact a physical therapist in at Monmouth Rehab Professionals South Amboy, NJ, for additional information on the correct stretching techniques for you.
