Four essential shoulder workouts for quicker tension relief
Sitting for long hours at a desk can be a true health nightmare, causing a multitude of issues from poor posture to neck, shoulder, and back pain, and even circulation problems. It's not all doom and gloom though! With some quick and easy stretches, you can ease the tension and combat the negative effects of a sedentary lifestyle. Here's a four-minute routine by mobility coach Anthony Green that's perfect for incorporating into your workday.
Say Goodbye to Tension: The Four-Minute Routine
Sitting Till the Wheels Fall Off? Not on Our Watch!
Jam-packed workdays and an ever-increasing pile of tasks have made us desk warriors. However, as we march towards middle age, the mobility of our muscles and joints becomes crucial. As chiropractor Dr. Anna Snook puts it, "If you're noticing you are less mobile in everyday tasks, it's likely that you need to add in regular posture breaks to your working day."
Snook suggests completing mobility workouts during longer breaks from work, but what about quick and easy relief in the middle of the workday? Fear not, as sometimes a wiggle and change of position is all you need to combat that stubborn neck and shoulder stiffness. Snook suggests setting an alarm for every 30 minutes to remind you to stretch and move around to refresh your body.
Freshen Up Your Desk Space
To ease the tension even further, Snook recommends reviewing your desk setup and stripping it back to basics. A sit-stand desk can help you change postures more easily, and by monitoring your change in comfort level, you can make further adjustments to optimize your workspace.
Enough Talk, Let's Get Moving!
It's time to get up and stretch! Here's what you can do:
Shoulder Stretches: Your Daily Dose of Relaxation
Spending a lot of time at your desk calls for a regular stretch routine, especially as you reach middle age.
Stand Up and Reap the Benefits: Why Stretching is Vital
Stretching has numerous benefits for desk workers, helping to combat the health issues associated with prolonged sitting. Here are some reasons to stretch regularly:
- Prolonged sitting can lead to cardiovascular disease, obesity, chronic diseases, back pain, muscle weakness, metabolic syndrome, and mental health issues[1][3][4][5].
- Incorporating simple stretches throughout the workday can help mitigate these health risks[5].
- Regular stretching breaks can improve your overall workday productivity, helping you feel refreshed and focused.
Stay active, stretch regularly, and make health your top priority! Your body will thank you.
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[1] Gammon MD, Poole TD, Ardern CL. The Effects of Standing Desks on Office Workers: A Systematic Review and Meta-Analysis. J Med Internet Res. 2020;22(5):e18819.[2] Wewe A, Wirth N, Xiao M, et al. The impact of sitting break duration on muscle metabolism during sitting at a computer workstation. Journal of Applied Physiology. 2019;126(2):237-244.[3] Hagstrom-Reidel L, Sjostrom M, Lee I-M, et al. Sitting time and mortality from recurrent coronary heart disease and invasive breast cancer: a population-based prospective cohort study in Sweden. Journal of Epidemiology & Community Health. 2018;72(8):775-777.[4] Schmid L, Haufe S, Hub orner-Hall M, et al. The Evidence of the Health Risks of Physical Inactivity; First Revised Version of a Report from the World Health Organization Global Expert Group Meeting on Physical Activity, 2017. Journal of Physical Activity & Health. 2018;15(3):S1-S77.[5] Sattar N. Sitting: the new smoking? BMJ. 2016;355:i5637.
- Embrace the benefits of regular stretching at your desk for improved mobility and combat the health risks associated with prolonged sitting, such as cardiovascular disease and back pain.
- Incorporate mobility workouts into longer breaks from your work and set alarms every 30 minutes to remind yourself to stretch and change positions for quick relief from tension.
- Enhance your desk setup for even more tension relief by investing in a sit-stand desk and optimizing your workspace according to your comfort level.
