4 Simple stretches to do at work or at home to help ease pain associated with poor work ergonomics

Posted By Peter Ivers  
16/11/2018
14:33 PM

Wrist Strain

Prayer stretch: Place fingers and palms together with fingers pointing towards to sky. Keeping your palms touching, flare your elbows out and rotate the fingers towards to floor until you feel a good stretch.

 

Tight Neck

Chin tuck: Keep spine straight, push head forward pushing chin out as far as possible. Slowly reverse this movement, pulling the head back keeping it level – you should feel this at the base on the head.

Head tilt: While keeping face forward tilt the head down towards the right shoulder while the left arm hangs naturally by the side. Hold and repeat on both sides.

 

Tight Hips

Kneeling one knee on the floor and the other bent at 90 degrees. Move the pelvis forward and tuck the butt under to feel a deep stretch through the hip. Hold for 30 seconds and repeat on other leg.

 

Shoulder Rolls

Benefits: Releases shoulder and neck tension and counteracts shoulders that hunch forward

Step 1: Sit on chair, feet flat on the floor. Allow the spine to lengthen.
Step 2: Inhale and lift your shoulders up and back.
Step 3: Exhale, bring them down. Repeat 4-5 times,come back to centre.
Step 4: Place your hands on your shoulders, bring the elbows together in front of the chest, then up to the ceiling, back as far as possible and then down.
Step 5: Feel the free movement of the shoulder blades. Repeat several times, slowly and deliberately using your full range of movement.