Sitting and concentrating at your desk all day is not so relaxing for the body. Over a prolonged period, the posture adopted can lead to a multitude of musculoskeletal problems ranging from simple pain to injuries. And this, even if your equipment is ergonomic. Threats that we don’t always take seriously.
Serious risks of staying still
But be careful: if the stressed muscles are not treated or relieved, they can cause painful problems in the soft tissues, such as tendinitis and carpal tunnel syndrome, as well as chronic pain in the lower back, recalls the newspaper LA Times. You may also be at risk of herniated discs, pinched nerves and other problems. A public health problem, as sedentary work, in which we remain seated, grows more and more. Even though the body is not “intended” to stay still for that long.
So that no one hears you scream (in pain) in the open space, you can counteract these inconveniences and relieve your pain with a few actions to repeat every day. Without the need to go to the gym. The exercises suggested by sports physician Dr. Joshua T. Goldman, however, are not intended to replace regular exercise. “But they prepare your body for the challenge of office work by stretching and strengthening your muscles, taking pressure off your joints, and reducing stiffness and inflammation in the area, which can relieve pain and prevent further injury.”
Simple exercises to pamper your neck
Here are 5 special exercises for the head and neck:
- Clasp your hands behind your head and gently lower your chin toward your chest. Hold this position for 10 seconds. Repeat this position five times.
- Slowly tilt your head to the left, bringing your ear toward your shoulder. Hold the position for 10 seconds, then slowly return to the starting point. Switch sides. Do three times on each side. To increase the stretch, after bringing your ear toward your shoulder and holding the position, turn your head and look toward your armpit on the same side, then return to the starting position.
- Place your back flat against a wall and stand with your feet about 20 cm from the wall, knees slightly bent. Your arms should be flush with the wall, palms facing outwards. Tuck your chin in slightly and gently push your head against the wall. Slide your arms along the wall, as if you are making a snow angel. Go as far as you can with your arms and hands flush with the wall. Stop when they start to move away from the wall, usually when the palms are between shoulder height and head height. Do this 10 times.
- Stand straight and align your head, shoulders, hips and ankles. (Most people unknowingly tilt their neck forward, which creates static tension there). So consciously move your head back so that it is above your shoulders. Slowly turn your head in a circle, first to the left, clockwise, all the way around, then to the right, counterclockwise. Do this 3 times on each side.
- Stand straight and align your head, shoulders, hips and ankles. Your arms should be at your sides and your palms facing outward. Next, bring your arms back, but no further than the back pockets of your pants, without raising your shoulders, and bring your shoulder blades together. Hold the position for 2 to 5 seconds. Repeat the exercise 5 to 10 times.
A routine to include in your day
Each exercise is intentionally simple and should last between 30 and 60 seconds. Ideally, they are performed throughout the day, to promote mobility and circulation, supply blood and nutrients to muscles and tendons, and increase joint lubrication.
“Set a timer. Take a five-minute break to do a routine. Then get back to work.” advises the doctor.