Perform These 7 Stretches for Desk Job or Phone Users
Tired of hunching over our screens all day at work, only to slouch some more at home on our phones, laptops, and tablets? Dr. Mindy Loveless, a sports medicine physician at Harborview Medical Center, explains that this sedentary slouching can lead to patterns of tightness, particularly in the shoulder girdle (chest, upper back, and shoulders) and hip girdle (hips, lower back, and thighs) areas. So, let's stretch it out, shall we?
Loveless recommends seven easy-to-do stretches for both regions. These are perfect for anyone spending hours glued to a desk, keyboard, or smartphone screen! Even though we might not feel the need to warm up, Dr. Loveless advises that warming up your muscles will give you more bang for your buck, as stretches are more effective on already warm muscles.
Shoulder Girdle Stretches
- Pectoral Muscle Stretch Place one forearm flat against a doorway at a 90-degree angle, with your other arm hanging loose at your side. Push your chest forward as though going through the doorway, and you'll feel a stretch in your chest and shoulder. Afterward, relax your arm, switch sides, and repeat the stretch with your other arm.
- Chest Opener Clasp your hands behind your back and bring your elbows inward, straightening your arms. Then, lift your hands upward behind your back without leaning forward, almost forming an arc in your back. The stretch should be felt between your shoulder blades. Release your arms, relax, and repeat.
- Shoulder Relaxer With your arms raised with elbows bent at a 90-degree angle, make an "G" shape above your head. Engage the muscles in the middle of your back to pull your shoulder blades together, then lower your arms down and back, feeling a stretch across your shoulder and between your shoulder blades. Relax and repeat.
Hip Girdle Stretches
- Simple Back Bend Stand comfortably with your hips tucked under you and place your hands on your hips, with your thumbs reaching toward your lower back. Gently arch your spine, feeling a gentle stretch in your back. Hold for a few moments and then return to your starting position, repeating as needed.
- Hip Flexor Lunge Stepping forward with one leg, attach your foot with adhesive tape to a resistance band or another sturdy object. With both hands on your hips, gently lean forward, feeling a stretch across the front of your hip. Repeat with your opposite foot forward.
- Hamstring Stretch Stand comfortably, bend forward from your hips with a straight back, and touch your toes if you can. Don't force it! Hold this position for thirty seconds, stretch gently, and then return to your starting position.
- Calf Stretches Stand facing a wall with your hands in front of you, flat against the wall. Extend one leg back with your heel on the ground, bend the other leg, and lean into the wall to feel a stretch in your calf. Repeat the stretch with your other leg.
After about three to four weeks of regular stretching, you can expect to see an increase in your flexibility and range of motion. Remember to incorporate movement into your day, like simple changes in position, to keep yourself limber and counteract the ill effects of too much sitting!
Incorporating simple stretches from Dr. Loveless' recommended routine can improve your science-based workplace wellness, helping with health-and-wellness and fitness-and-exercise. For instance, the Pectoral Muscle Stretch targets the shoulder girdle, while the Hip Flexor Lunge works on the hip girdle. Consistent practice will enhance your flexibility and well-being, making long hours spent at the desk less of a concern for your health.
