Long hours at a desk during a workday can lead to stiffness, muscle tension, and even an increased risk of injury. Incorporating regular stretching and movement breaks into the routine is necessary for maintaining physical health and preventing common work-related issues. For those already experiencing discomfort or injury, work injury physiotherapy in Edmonton offers valuable guidance. Work injury physiotherapy focuses on promoting proper ergonomics and movement patterns to reduce strain. Additionally, WCB physiotherapy programs are available that are WCB-approved to assist with the recovery process, helping individuals regain function and mobility. Learning how to integrate these simple but effective techniques can significantly enhance well-being and productivity.
Desk-Based Stretching Routines
Integrate simple stretching routines into the workday without leaving the desk:
- Neck Stretch: While seated, gently tilt the head toward the shoulder and maintain for at least 15 seconds, feeling a stretch along the side, in the neck. Repeat on the other side. Perform this stretch a few times during the day to relieve neck tension.
- Seated Torso Twist: Sit upright in the chair, place one hand on the opposite knee, and gently twist the torso toward that side. Hold for 10-15 seconds, feeling a stretch along the back and sides. Repeat on the other side. This stretch can be done several times to improve spinal mobility.
- Wrist Flexor Stretch: Extend one arm with the palm facing up. Use the other hand to gently pull the fingers back toward the body, stretching the wrist and forearm. Hold for 15 seconds on each side to counteract the effects of typing or mouse use.
Standing Stretches During the Workday
Take advantage of standing stretches to promote blood flow and break up long periods of sitting:
- Hamstring Stretch: Stand up. Place one foot on a low surface (like a chair or step) with the leg straight. Gently lean forward from the hips. Stop when you feel a stretch in the back of the thigh. Hold for 15-20 seconds on each leg.
- Calf Stretch: Stand facing a wall, place both hands on it, and step one foot back while keeping the heel on the ground. Bend the front knee slightly. Lean forward to stretch the calf muscle. Hold for 15-20 seconds on each leg.
Incorporating Movement Breaks
Integrate movement breaks into the workday to keep the body active:
- Walk Around the Office: Set a goal to walk around the office or to a different part of the building every hour. This can be as simple as walking to the water cooler printer or even taking a lap around the workspace.
- Desk Exercises: Perform simple exercises like seated leg lifts or standing calf raises. For a seated leg lift, while sitting upright, extend one leg out straight. Hold for a few seconds before lowering it—alternate legs for a few repetitions.
- Micro-Breaks: Take micro-breaks by standing up and doing a quick stretch every 30 minutes. Even just standing and raising the arms overhead for a stretch can make a difference.
Using Ergonomic Aids
Incorporate ergonomic aids to enhance stretching and movement throughout the workday:
Standing Desk
Utilizing a standing desk allows to alternate sitting and standing throughout the workday. This practice promotes movement, improves circulation, and reduces strain on the back and legs. When standing, it’s important to maintain a posture with the feet shoulder-width apart and the monitor at eye level to avoid neck strain. Switching between sitting and standing every half an hour can alleviate pressure on the spine and diminish the risk of developing musculoskeletal issues. Work injury physiotherapy in Edmonton can offer guidance on proper standing desk use and posture to optimize its benefits.
Ergonomic Chair
An ergonomic chair is structured to support the natural curvature of the spine for proper posture and comfort during the long duration of sitting. Adjustable seat height and lumbar support features help maintain a neutral position, reducing strain on the back, neck, and shoulders. When using an ergonomic chair, the feet should rest flat on the ground with the knees at a 90-degree. The chair’s backrest should provide support to the lower back, helping to sustain its natural curve. This setup encourages movement and makes it easier to perform stretching exercises, such as seated torso twists and shoulder rolls, throughout the workday.
Implementing Reminders and Habits
Consistency is key in incorporating stretching and movement breaks into a workday:
- Set Alarms: Setting a timer every 30 to 60 minutes acts as a reminder to take a break and stretch or move. Short activities like standing up, stretching the arms, or walking a few steps help reduce stiffness and prevent injury. Apps or vibrating watches can offer gentle alerts. Work injury physiotherapy in Edmonton recommends regular breaks to avoid muscle tension buildup.
- Integrate into Daily Tasks: Combine stretching with routine activities to maintain movement without disrupting workflow. Perform a neck stretch while waiting for documents to print or calf raises during phone calls to improve circulation and prevent stiffness.
- Quick Movement Breaks: Incorporate simple movements such as reaching for the ceiling or marching in place while doing routine tasks, like stretching while reading emails or moving feet while brainstorming.
- Routine-Based Stretches: Develop a habit of doing specific stretches at set times, such as shoulder shrugs at the start of a new task or ending the day with a few seated stretches.
Enhancing Wellness Through Stretching and Movement
For those needing additional support, Vertex Physiotherapy Edmonton offers tailored programs that focus on improving posture, flexibility, and overall well-being. With work injury physiotherapy in Edmonton, individuals can receive guidance on incorporating these practices into daily routines, ensuring a healthier and more productive work environment.
As a WCB-approved provider, Vertex Physiotherapy is equipped to assist with recovery from work-related injuries. Consider scheduling a consultation to explore how to implement stretching and movement effectively to enhance daily health and comfort.
