About 80 percent of Americans experience low back pain in their lifetime. Perform these stretches throughout the day to encourage a healthy back and break up periods of sedentary time. Bonus, feeling the “Ahhhh” stretch effect! For each stretch, hold for about 10 seconds, or however long feels good. Make sure not to stretch to a level of discomfort; this should be a relaxing and quick break.
Shoulder Shrug: Take a deep breath in and shrug your shoulders up towards your ears. Hold this position for a few seconds and then exhale and drop your shoulders back down.
Head Nods: Slowly move your head like you are nodding yes to someone and then switch to nodding no.
Dive Forward: Place your hands one on top of the other and interlock your fingers together. Extend your arms out in front of your body and pretend like you are diving forward into your computer screen. While in this position pull your shoulders down and pull your head forward for a full stretch.
Head/ Neck Pulls: Tilt your head to the right and grab the side of your head with your right hand and gently pull your head farther to the side to feel the stretch in your neck. Repeat on opposite side.
Wrist Circles: Make slow circles in the air with your wrists. Repeat on both sides and in both clockwise and counter-clockwise directions.
Hand/Finger Stretch: Extend your right hand out in front of your body with fingers facing up. Take your left hand and gently pull your fingers back to engage a stretch underneath your forearm. Next, position your fingers down and gently pull with the left hand to engage a stretch in the opposite position. Repeat with your left hand.
Torso Twist: Twist from your hips up to the right side using your left hand to pull on the arm of your chair for a deeper stretch. Repeat on the opposite side.
Overhead Side Reach: Raise your left arm up in the air and tilt your body to the right. To get a deeper stretch grab your left hand with your right hand and gently pull. Repeat on the opposite side.
Upper Body Opener: Extend both arms back and behind your body while pulling your shoulder blades back.
Overhead Reach: Clasp both hands together and lift your arms up and overhead with palms facing towards the ceiling. Engage the stretch by pulling shoulders down while pressing hands up. For a little extra, stay in this position and lean to the right, hold, then lean to the left.
Self-Hug: Finish off the series by showing yourself some love. Place your right hand on the back of your left shoulder and left hand on the back of your right shoulder. Gently pull your shoulders forward, engaging the area in between your shoulder blades. Make sure to breathe and smile.
Short breaks throughout the day can be extremely beneficial to your overall health and productivity. Try incorporating these stretches whenever you need a break or at set times throughout your day. Also, remember to be mindful of your posture while sitting, and try to move as much as possible throughout the day. Here’s to a healthy and active 2015! Connect with me on Twitter @Allison_NCHPAD.
Action tip: Perform The Stretch Effect series twice during the day. If you need a reminder, try using a sticky note, setting an alarm on your phone or with your email service provider, or grabbing a buddy and encouraging each other to stay on track.
