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General Practice 2023

8 simple stretches to do at work

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8 simple stretches to do at work
8 simple stretches to do at work

Stretching exercises to do at work help to relax and reduce muscle tension, fighting back and neck pain and also work-related injuries, such as tendinitis, for example, in addition to improving blood circulation, fighting muscle fatigue and tiredness.

These exercises can be performed at the workplace and should be done for 5 minutes 1 to 2 times a day. Depending on the exercise, it can be performed standing or sitting, and for results, it is recommended that each stretch takes between 30 seconds and 1 minute.

1. For back and shoulder pain


To stretch the back and shoulders and thus relieve tension and relax the muscles, the following exercise is indicated:

  1. Stretch both arms up, interlacing your fingers, to stretch your back, keeping still in this position while slowly counting to 30.
  2. From this position, lean your torso to the right side and stay still in that position for 20 seconds, then lean your torso to the left side and hold still for another 20 seconds.
  3. Standing, lean your body forward without bending your knees and with your legs slightly apart, in the same direction as your shoulders, staying still for 30 seconds.

Having a gel pack that can be heated in the microwave can be a good help for those who suffer from back and shoulder pain because they spend a lot of time sitting working with a computer or standing still in the same position for a long time time.

If you prefer, you can make a homemade compress by putting some rice inside a sock, for example. So, whenever you need it, you can heat it up in the microwave for 3 to 5 minutes and place it on the painful area, letting it act for 10 minutes. The heat of the compress will increase blood circulation in the area, relieving the pain and tension of the contracted muscles, bringing relief from symptoms quickly.

2. To prevent and treat wrist tendonitis


Wrist tendinitis occurs as a result of repetitive motion, which leads to joint inflammation. In order for wrist tendinitis to be avoided, there are some exercises, such as:

  1. Standing or standing, cross one of your arms in front of your body and with the help of the other, apply pressure to your elbow while feeling your arm muscles stretch. Stay in this position for 30 seconds and then do the same stretch with the other arm.
  2. Extend one arm forward and with the help of the other hand, lift the palm of the hand upwards, stretching the fingers back, until you feel the forearm muscles stretching. Stay still in this position for 30 seconds and then repeat the same stretch with the other arm.
  3. In the same position as the previous exercise, now turn your palm down, push your fingers together and hold this position for 30 seconds and then do the same with the other arm.

Those who suffer from tendinitis should choose to put cold compresses on the site of pain, leaving it on for 5 to 15 minutes, taking care to wrap the compress in a thin tissue or napkins so as not to burn the skin. The cold will lessen the inflammation and pain caused by tendinitis within minutes.

But whenever you do stretching exercises and use the compress on the same day, you should first do the stretching. Watch the video and learn how food and physical therapy can help in the treatment of tendinitis:

3. To improve circulation in the legs


For people who work seated for a long time, it is important to get up for a few minutes and do some stretching exercises to promote blood circulation:

  1. Standing with your legs together, pull your ankle towards your glutes and hold for about 30 seconds to stretch the front of your thigh. Then do the same exercise with the other leg.
  2. Squat and stretch only one leg to the side, keeping the big toe facing up to feel the back and mid-thigh stretch. Stay still in this position for 30 seconds and then do the same with the other leg.

These exercises are great to help you relax, relieve muscle pain and improve blood circulation, being suitable for all people who work sitting or standing, always staying in the same position for a long time, as in the case of people who work in offices or store clerks, for example.

But in addition to these stretches, other important tips include avoiding lifting heavy objects improperly, straining your back and sitting properly keeping your spine straight, especially during working hours to avoid contractures and muscle sprains that can cause discomfort. and intense pain. Those who work on their feet for a long time need to be careful to walk a few minutes every hour to avoid foot pain, back pain and even ankle swelling that is very common in this situation.

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