In the last post, I talked about how stretching and massage can compliment each other as part of a self-care routine. Today, I want to share 3 simple stretches you can incorporate into your routine, especially if you work from home or are stuck at a desk for a good portion of your workday.
With many people working from home due to the pandemic, it's important to make sure you're taking care of your body. Sitting at a desk for extended periods can lead to muscle stiffness and tension, which can result in discomfort and pain. Incorporating stretches into your daily routine can help to alleviate these symptoms and promote overall physical and mental health. In this blog post, we will recommend three different stretches for people working from home.
Neck and Shoulder Stretch
Sitting at a desk for extended periods can lead to tension in the neck and shoulders. This stretch can help to release this tension and promote relaxation.
To perform this stretch:
Sit up straight in your chair.
Tilt your head to the right, bringing your right ear towards your right shoulder.
Hold for 15-30 seconds, then switch sides and repeat.
For an additional stretch, gently press down on your head with your hand.
Seated Forward Bend
Sitting for extended periods can also lead to tension in the lower back and hamstrings. This stretch can help to alleviate this tension and promote relaxation.
To perform this stretch:
Sit up straight in your chair.
Extend your legs straight out in front of you.
Slowly hinge forward at the hips, reaching your hands towards your feet.
Hold for 15-30 seconds, then slowly return to a seated position.
Hip Flexor Stretch
Sitting for extended periods can also lead to tightness in the hip flexors. This stretch can help to alleviate this tension and promote flexibility.
To perform this stretch:
Stand with your feet hip-width apart.
Step your right foot forward into a lunge position, with your right knee bent and your left leg extended behind you.
Place your hands on your right knee for support.
Slowly shift your weight forward, feeling a stretch in your left hip flexor.
Hold for 15-30 seconds, then switch sides and repeat.
Incorporating these stretches into your daily routine can help to alleviate muscle stiffness and tension, promote relaxation, and improve overall physical and mental well-being.
Remember to listen to your body and only stretch to the point of mild discomfort, never pain.
If you're finding that stretching alone isn't relieving your discomforts from long workdays, consider adding a bi-weekly or monthly massage into your self-care routine. Not only can it help relieve upper body pain, regular massage treatments can also decrease stress and encourage a better night's sleep. At Recalibration Massage, we can structure your treatment around your goals towards achieving a sense of relief and encouraging a healthier lifestyle.
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