See, our bodies where never designed to stay in one position for hours at a time. This causes our muscles to 'seize'. Muscles where designed to shorten and lengthen continuously and in many and varied positions. Any one thing done to excess will cause problems eventually...there must be balance!
Over extended periods of time sitting at our desks, muscles stay in the shorter or longer position (usually in a hunched over posture with head forward). This hunching comes from the shortening of the chest Pectorial muscles, especially as arms are usually in a forward position working keyboards or working on the material in front of you. As these muscles shorten, the Rhomboids and Lattisimus Dorsi on the back, are becoming stretched. Abdominals are normally compromised as most of us do not sit up straight and engage them at the desk. Lower backs have to take the slack of the un-engaged abdominals. Hip flexors (in the front of the hip and attached to the upper thigh) shorten, as do the quads in the front of the thigh. Hamstrings in the back become weak as do the Glutes in the buttocks. Even the muscles in the lower leg are compromised depending on how you habitually sit.
Repetitious actions like using the mouse or even pushing a pen for hours will cause knots to form in the muscles of the hand, wrist and forearm. Pain may become noticeable in the Scapula (shoulder blade). The further over you 'hunch' the further forward the head drops causing huge strain to the neck muscles. This can lead to pain between the shoulder blades, nasty headaches and impingement of nerves causing pins and needles right down to the fingertips.
As if that is not bad enough, it is actually getting worse on the cellular level. While all of the above is happening, the blood and lymph are not being pushed through the muscle tissue and individual cells. Adequate oxygen and nutrients are not being delivered , and in turn toxic waste is not being removed as it should be. Without the right food nothing functions well.
Definitely get up and move around when ever you can, but when you can't...
Take five minutes to run through these stretches at your desk and your body will thank you for it.
Hold each stretch for approximately 20 seconds easing gently into the stretch to a point of 'comfortable discomfort'- Pain is not the destination!
#1 Place your ankle across your knee - arms forward leaning over the crossed leg easing into stretch of the lower back and glut. Hold stretch then repeat for other leg.#2 With both feet flat on the floor shoulder width apart, bend forward reaching your arms towards the floor and hold. This stretch is for the waist and lower back area.
#4 Sitting upright and forward in the chair with feet flat on the floor shoulder width apart, raise your arms above your head. Grab your left arm with your right hand and pull it towards the right. As you bend over feel the stretch from the shoulder joint down the left hand side of your body. Hold for 20 seconds and repeat on the other side.
#5 Stand in front of the chair and place your hands on the top of your hips towards the backbone. Lean gently backwards gaining a stretch to the upper buttocks, across the chest and often into the front of the hips. Some may even find a stretch to the upper abs.#6 Sitting on the front of the chair, extend your legs in front with heels on the floor and toes pulled back towards you. Lean forward towards toes stretching calf muscles, hamstrings, gluteous muscles and even lower back.
At only 20 seconds each, these stretches do not take a long time, but the rewards are immense. With continuous application all of the above results can be reversed. You do not have to live in pain just because you work at a desk all day...you really don't! But you do have to put in just a little bit of continuous effort...just five minutes each day...that's all!
If you want some extra help with pain or bad posture, then your massage therapist/physiotherapist/osteopath should be able to help you. These people know muscles. Elongating muscles, removing trigger points, strengthening muscles...these are all things they can help you with.
So, begin today by stretching a little. Get your office co-workers to join in for a little fun. It's great to give each other encouragement and support (even if it is to groan together!).
Stay motivated and enjoy!
No comments:
Post a Comment