Stretching is one of the key components of a balanced fitness programme. It prevents injury, increases the range of movement, improves performance and posture and keeps the body agile.
It is a great idea to take short breaks to simply stretch and release stiffness and tension from your muscles while at work. Make use of small available opportunities – use your time on the phone or waiting for an appointment to stretch.
Posture and stretching
Most postural problems are a result of poor alignment caused by tightness in the muscles. Stretching can help realign the body.
Repetitive strain on the back and legs is caused by bad posture and long hours of sitting or standing. An incorrect desk set up, poorly designed keyboards or an incorrect computer placement could cause strain on your muscles and tissues.
The stretches
Perform these simple, easy-to-do stretches everyday at your convenience to get rid of stiffness from your body and to relax your mind. Hold each stretch for 10 to 30 seconds. Breathe normally when you hold the stretch. Do not hold the breath.
Trunk twist
Sitting on a chair raise both your elbows at shoulder levels and clasp your hands. Twist your spine and slowly, turn to the left and then to the right.
Seated back extension
Sit on a chair and place your feet under your knees. Lock your hands behind your neck to support your neck. Slowly extend backwards taking your elbows further back (make sure you go as much back as you comfortably can). Now, slowly bring your chin on your chest and relax your back.
Neck stretch
Drop your head to the right side bringing your ear close to your shoulder. Then return to the centre. Now, switch sides.
Shoulder stretch
Cross the right arm horizontally over your chest, placing your left hand or forearm just above the elbow joint, pull the right arm closer towards your chest.
Chest stretch
Sit with both hands behind your back, clasp your hands and slowly lift your hands up until you feel a stretch in your chest muscles.
Upper back stretch
Clasp your hands in front of you so that you feel the stretch in your upper back. Lower your head during the stretch so that your chin is close to your chest.
Arms stretch
Extend both hands straight above your head, palms touching each other.
Shoulder rolls
Rotate your shoulders forwards a few times and then reverse direction.
Thigh, hip stretch
Sit on a chair, cross the right leg over the left leg so that the right foot is resting on the left thigh. Place you right palm on the right knee and gently push down. Switch legs.
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