After long hours spent at a computer or in an office chair, many feel increasing fatigue and stiffness in their bodies. A lack of movement leads to muscle tension, neck and back pain. Simple stretches significantly alleviate discomfort and restore comfort.
Warm Up Your Neck
Perform the exercises in the following sequence:
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Rotate your head smoothly in circles to the left and right, without lifting your shoulders.
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Tilt your head forward towards your shoulders, then backward, taking your time.
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Move your chin to your chest and along your collarbones, as if drawing a circle.
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Try to do three repetitions on each side.
Open Your Shoulders and Free Your Shoulder Blades
To avoid muscle stiffness from prolonged sitting, do the following:
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Sitting or standing, stretch your arms along your body.
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Raise your shoulders to your ears, then pull them back, down, and forward in a circle.
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Repeat the exercise five times on each side.
Strengthen Your Back and Spine
Try the following steps:
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Get on all fours, with your wrists under your shoulders and your hips at knee level. Arch your back, starting from the tailbone, moving up in sections, then return back in the same way.
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For circular movements, cross your arms over your shoulders, compress your spine, twist your upper body to one side, lean, straighten up, and repeat on the other side.
Tips for Maintaining Flexibility at Work
Physiotherapists recommend the following:
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Take a short break after every 30 minutes of sitting.
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Ensure your feet are firmly on the floor and your back maintains a neutral position.
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Include a series of stretches for 30 seconds several times throughout the workday.
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Do not wait for discomfort – perform exercises regularly for prevention.
If discomfort persists after daily exercises, consult a doctor or physiotherapist to develop an individual program and other recovery methods.
