Relieve the tension in your spine and neck during work hours with these three stretching routines
In today's sedentary work environment, maintaining good health and mobility is more important than ever. Dr. Christynne Helfrich, a doctor of physical therapy, has proposed a simple and effective three-move stretching routine that can be done at a desk during the workday. This routine, which takes only a few minutes, is designed to help decrease pain and stiffness, improve overall mobility, and encourage movement into the low back.
The first stretch in the routine is called the standing lumbar extension. To perform this stretch, stand upright with feet hip-width apart. Place your hands on the base of your spine, lean back slowly allowing your hips to push forwards, and return to the starting position. Repeat this for 60 seconds. This stretch is great for encouraging movement into the lower back and can be done discreetly at a desk.
The second stretch in the routine is the upper trap stretch, a source of pain and carrying a lot of stress and tension. Unfortunately, the details on how to perform this stretch are not provided in the paragraphs. However, performing trap stretches can help keep the upper trapezius loose and flexible.
The lumbar side bend stretch is the third and final stretch in the routine. To do this stretch, stand upright with feet hip-width apart. Reach one arm overhead and bend your body to the side, holding the stretch for 60 seconds before switching to the other side. To make this stretch more advanced, you can reach your arm overhead in the direction you are bending.
According to Dr. Helfrich, the best stretching routine is the one that people will actually do. By incorporating these stretches into your workday, you can help reduce the negative effects of spending six to eight hours a day sitting. Americans, on average, spend this amount of time sitting, which can lead to a forward flexed position for the majority of the day.
To perform these stretches comfortably, it's recommended to use a yoga mat for extra grip and cushioning. A guide to the best yoga mats is provided for finding one that's right for you.
Dr. Helfrich encourages people to sprinkle in stretches throughout the day for better health. By following this simple three-move stretching routine, you can help maintain a healthier workday and reduce the risk of developing back pain and stiffness.
