Being in the seated position for many hours a day creates tension in many areas.

Here are some simple stretches which will help to open the areas which get tight when we sit for long periods of time.  Ensure all stretches feel good, rather than painfully intense and hold them for 30-60 seconds.  Check out the video below, showing these stretches in action.

Upper Trap (side neck/top shoulder) – roll shoulders back and down, then tilt head to the right (ear to shoulder) feeling the stretch in the left side of the neck (vice versa for the other side).  Extend the stretch by placing your right hand on your head and applying a little pressure.  Transfer the stretch into the back and side of the neck by bringing your head forwards a little. Find the bit that feels tightest and hold that position.

  Pecs (chest) – using the corner of a room; raise your arms to the side and bend your elbows to 90degrees, place forearms and hands on the wall and gently press in towards the wall.  Vary the position of the hands up and down to stretch the different areas of the pectoral muscles.

Quads (front of the thigh) – stand up and bring one heel up towards your bottom, holding the ankle with your hand if you can. Keep your knees together, body upright and spine straight.  If unable to reach round to the ankle, try it lying down using a belt or exercise band to pull the foot towards your bottom. Or if you have company, ask someone to move your foot for you, while you relax.

Hip Flexors (deep into the front of the hip) – Start kneeling and take one foot forwards, creating a right angle at the knee.  Keep your body tall and straight.  To feel the stretch push forwards into the front knee, moving the front foot forwards so your knee doesn’t go past your toes.  Don’t let your lower back arch – you will lose the stretch.  Keep your tummy zipped up and low back straight. You may feel the stretch in the upper part of your thigh and deep into the front of the hip.

Upper back Roll – if you have a roller this is great for easing the upper back tension created by sitting for hours.  Place the roller against a wall, lean against it with your upper back.  Have your feet one in front of the other so you can apply pressure, while you lift and sink using your knees. Try to relax you chest and arms.  Work up and down the mid to upper back, keeping the pressure so that it feels good and not painful. Try 1 minute of rolling, stop, move around and roll a bit more if needed. (Sorry no Picture)

Perhaps try to fit these stretches into your day on a regular basis.  Take a break, stretch while you let the kettle boil! Keep moving and keep well.

Video on YouTube showing these stretches and more in action.

There are many more options for ways to stretch these areas, so please do get in touch if you’d like some specific assistance.

With so many people now working from home, what can we all do to take care of our bodies at this time?

Desk Set Up – Whether in the office or at home this is always important, but not always set up ideally! Let’s look at each component:

• Desk – Where possible work from a desk or dining table, so you can get things set up at about the right height. Ideally your elbows should be at 90 degrees or more, when they rest on the table.  Don’t work from a coffee table, while sitting on the sofa – your back, neck and hips will not love this!
• Seat – If you don’t have an adjustable office chair, then a proper dining chair would be better than a soft low chair.  Use a cushion or rolled up towel placed at the small of your back, so you feel supported. You want hips and knees to be roughly 90 degrees so you may need a cushion to sit on if you are too low. Feet flat on the floor is best for the alignment of your joints.  Avoid crossed legs or sitting on one foot!
• Computer – If you are working on a desktop, set it so the top of the screen is level or slightly lower than your eyes.  The same should apply to a laptop, therefore you will need to raise it up off the table! You can improvise with blocks of wood or books if you don’t have a laptop stand (as pictured), just be aware of the machine getting overheated! You’ll need a separate keyboard and mouse.  I highly recommend this set up when using a laptop long term.  The full-sized keyboard gives your arms, hands and wrists more space, so you are far less likely to experience overuse issues.
• Variation – Try working standing up with the laptop set up on a breakfast bar or sideboard.  Try sitting on different seats, a stool for short times or even an exercise ball.

Taking Care of your Body:

• Take a Break – Crucial whether at home or in the office, regularly get up, walk around, stretch, peg the washing on the line, dance around the kitchen while the kettle boils, whatever you like.  This really will help your body remain mobile during the workday.  Set a 30min timer or obey your watch when it tells you to move.
• Keep Hydrated – ever important for body and mind, have water or fruit teas on hand. Try to avoid chain drinking coffee and tea!
• Exercise – try to build exercise into your workday, maybe starting the day with a run or walk and finishing it with an online exercise class or yoga.  This will help keep the blood flowing, muscles warm and supple and your mood elevated.  You’ll probably find you have more energy than you expect as you’re not commuting to the office and back!
• Stretch – The main areas to focus on are the neck, chest and arms, upper and lower back, quads and hip flexors. These are the areas which will become short and tight during the seated posture.  Yoga can be helpful for addressing these areas and there are many local instructors running online classes.

Part Two of this blog will cover how to stretch and self-treat these areas and is coming very soon…!