In my last blog I discussed the negative effects of prolonged sitting. With the rapid advancement of technology, people are sitting more and suffering the cost of prolonged sitting resulting in body aches and pains as well as cardiovascular disease and diabetes (see blog dated 6/20/18). Are you someone who sits for 6, 8 or 12 hours per day? There is no GOOD reason to sit that long, not when your health depends on it.

Here are 2 simple suggestions to reducing the effects of prolonged sitting:

1) MOVE: take a walk, get a drink, use the bathroom, make a call in standing; whatever you need to do to get away from your work space, DO IT! Getting up and moving around your work space allows improved circulation and gives your back and neck muscles a break.

2) STRETCH: stretching allows tense muscles to relax and aids in reducing repetitive strain injuries. Here are a couple stretches that you may find helpful through out the day. Stretching should never be painful, each stretch should be held for 20-30 seconds and you can repeat them through out the day. Here are a few suggestions:

Seated Hamstring Stretch:

Sitting on edge of chair, place one foot out in front of you, keep your knee straight and pull your toes back toward you. Lean forward through your hips, keeping your back straight. Lean forward until your feel a comfortable stretch along the back of your thigh and knee area. Repeat 2-4 times per day each leg holding for 20-30 seconds

HEP2GO HS stretch image.jpg — Photo Credit HEP2GO

Seated Piriformis stretch:

Sitting on edge of chair, bring one leg up and place ankle on top of opposite knee, sit tall and lean forward through the hips to feels a stretch through your buttock, outer thigh and possible groin region. DO NOT push down on your knee, try hugging your knee and bring your belly towards the top of you thigh. Repeat 2-4 times per day each leg holding for 20-30 seconds

Piriformis stretch.jpg — Photo Credit HEP2GO

Standing Pectoral Stretch:

Stand in a door way, pace your hands on the door frame with your feet under you. Take a step forward with either foot, keeping your shoulders on top of your hips, until you feel a stretch across the front of the chest and possibly into the top of your arms. Let your shoulders relax down and breath into the stretch. DO NOT push your hips more forward than your shoulders and DO NOT hang on the door frame; we want to prevent injury. Repeat 2-4 times per day each leg holding for 20-30 seconds

Pectoral stretch.jpg — Photo Credit HEP2GO

A physical therapist can help you with a guided exercise program to address your symptoms as well as educate you on proper sitting posture. If you have more questions about posture, neck and/or back pain, contact Nicole for a complete assessment.

Desk Dweller Part 2