Hey office workers & students! This one is for you! Do you find your posture resembles A or B? Either A or B, a bit of exercise periodically throughout the day can relieve both mental & physical stress. Here are four periodic workplace stretches to reduce pain to alleviate physical and mental stress. Let's take 5 minutes to get our body moving.
1. Seated Cat & Camel Sit up nice and tall in your chair with your back away from the backrest and place your hands on your knees. Bring your chin down to your chest and slowly round out your back until you feel a gentle stretch in your back. Slowly, transition to arching your back until you feel a gentle stretch in your stomach or until you feel slight tension in your lower back. Alternate between these 2 positions for 1 minute with slow deep breathes.
2. Scapular Retraction Sitting or standing tall, your back in neutral position and your arms hanging loosely by your sides. Pull your shoulders down and in by squeezing your shoulder blades together & repeat. Repeat 10 times.
3. Trunk Side Bend Sit on a chair and incline your trunk to the left and alternatively to the right, reaching down with your hand on each side. Repeat 5 bends per side.
4. Chin Tucks Sit up straight in a chair and look directly ahead of you. Tuck your chin in and slightly tilt head down (like you're giving yourself a double chin. Do not tilt your head up, focus on sliding your chin back like if it was on a horizontal plane). Repeat 10 times. Consultation with your physiotherapist or medical team is important for safety and tailoring exercises to your unique needs.
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Hey office workers & students! This one is for you!
