Importance Of Stretching For Office Workers

By Author: Stephen Colbert
Total Articles: 8
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Sore muscles are a common phenomenon for professionals making extensive use of computers. Preventing and curing sore muscles is easy with six simple stretching exercises.

Let's face it: Most people are not in shape! This can either be the result of excessive indolence and lack of activity or prolonged hours of work! However, it's a fact that long hours of working on the computer can adversely impact the body. Sitting in front of the desk for extended periods of time can wreck havoc on the neck and shoulders.

Sore muscles can be prevented by correcting one's sitting posture or by designing one's workstation ergonomically. Sometimes this isn't possible. So, you think you have to live with muscle tension? No!

Prevent Sore Muscles with Stretching Exercises
The old adage, prevention is better than cure, holds true. There is no better way for office workers to prevent sore muscles than stretching. Gentle movement and stretching keeps the blood and lymphatic system functioning properly, reduces tension as well as stress. Therefore, make sure you incorporate stretching exercises into your day. Most of the ...
... following exercises can prevent as well as relive you of sore muscles.

Chest stretch with resistance band: This is the most effective cure for hunched back. You can perform this in a seated or standing posture.
Hold the resistance band in a reasonably wide grip above your head
Move your arms back in the stretched position
Hold the posture for 15-30 seconds

Caution: Avoid this exercise if you are suffering from shoulder problems.

Shoulder shrugs: Typing, clicking or scrunching can lead to sore muscles in the shoulders and neck. Shoulder shrugs are very potent in relaxing the shoulders and improving circulation.
Lift your shoulders towards your ears
Lift them as high as you can
Hold the position for not more than 3 seconds
Relax and repeat 8-10 times

Upper back stretches: Holding cell phones with the help of your shoulders or using the system mouse can cause sore muscles in the upper back portion. Shoulder rolls can help you loosen your muscles.
Stretch your arms straight out
Cross your arms to keep your palms pressed together
Contract your abdomen, round your back and relax your head
Hold the posture for 15-30 seconds

Note: While rounding your back, imagine that you are curving up over an imaginary ball.

Spinal twist: Prolonged hours of sitting affect the lower back, leaving the muscles sore, tight and achy. Spinal twist will relieve tension.
Contract your abdomen
Gently twist your torso towards your right while using your hands to hold the chair and deepen the stretch
Hold the stretch for 15-30 seconds and repeat on the left side

Caution: Twist as much as you are comfortable. Keep your back straight and your hips square.

Torso stretches: Despite paying attention to your sitting posture, you may tend to sink back to a hunched position. In this case, sore muscles at the back can become inevitable. Practice this exercise regularly to prevent or relieve sore muscles.
Lace your fingers together while stretching your arms towards the ceiling.
Inhale deeply as you stretch upwards (as high as possible)
Hold the posture for 10 seconds
Exhale and open your arms, while bringing them down
Repeat 8-10 times

Neck stretches: Non-ergonomic postures lead to sore muscles in the neck region, headaches as well as upper back tension. Some are in the habit of leaning towards the computer screen, which puts extra pressure on the neck muscles. This stretch can relive muscle tension.
Hold the sides of your chair with any one of your hands and pull gently
At the same time, tilt your head on to the other side and feel the stretch
Hold the stretch for 15-30 seconds
Repeat on the opposite side

These stretching exercises have proven their efficacy in preventing and treating sore muscles. However, it is important to perform the exercises slowly. Hurrying through the procedures will only increase muscle soreness and could damage the soft tissues.

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Information supplied by Brad Walker and The Stretching Institute. Brad is a leading stretching and sports injury consultant with more than 20 years experience in the health and fitness industry. For more free articles and information on stretching, flexibility and sports injury management, visit The Stretching Institute.

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