Do you suffer from pain at work? How about discomfort or pain in your lower back or between your shoulder blades?

As people who work in the office, our choice of working desks and chairs are very crucial, as we spend most of our workday in a forward flexed position, with our shoulders rotated in, looking down to do our tasks. Ergonomic furniture does keep your backs straight and healthy posture, but frequent stretching is important to keep proper blood flow of nutrients to the working tissues. These should be done twice per workday, or up to every hour as needed per worker or job. Daily stretching of some key posture muscle groups may be just what you are looking for.

Here are some simple and quick stretching moves that we can do daily to prevent or reduce our neck, shoulder or back pain:

Let’s get started!

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 Triceps stretches

Raise your arm and bend it so that your hand reaches toward the opposite side.

Overhead reach, or latissimus stretch

Extend each arm overhead. Reach to the opposite side.

Upper body and arm stretch

Clasp hands together above the head with palms facing outward. Push your arms up, stretching upward.

Shoulder/pectorals stretch

Clasp hands behind your back. Push the chest outward, and raise the chin.

Forward stretch

 

Torso stretch, or trunk rotation

Keep your feet firmly on the ground, facing forward. Twist your upper body in the direction of the arm that’s resting on the back of your chair.

Hip and knee flexion stretch

 

Hamstrings stretch

 Shoulder shrug

Raise both shoulders at once up toward the ears. Drop them and repeat 10 times each direction.

Upper trap stretch

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Pacific Place Mall 
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 www.hallning.com