Stand up and Stretch!

Sitting behind a desk all day can cause all kinds of unwanted aches and pains! Shoulder tension, leg cramps and general muscle stiffness can be attributed to sitting for hours behind the computer keyboard. Also in today’s world, the “techno-neck” is another growing health issue as people are using their mobile electronics and extending their neck in a forward and downward position on a regular basis. The result is increased pressure on key joints which ultimately results in pain, tightness and muscular tension.

But what are you supposed to do if that’s a requirement of your desk job?

Dr. Robert S. Graves, Doctor of Chiropractic at Hudson Chiropractic, Hudson, Ohio tells us that we should generate new routines that will help us alleviate some of the aches and pains by regularly completing a variety of desk stretches throughout the day. Most can be done at your desk while sitting or standing, but when standing remember to keep the knees slightly bent to protect your back and offer better balance.

A few simple stretches done as often as every 20 minutes can help relieve stress and help us feel better throughout the day. Some to try include:

  • Hand and Finger Stretch: separating and straightening your fingers until tension of a stretch is felt for about 10 seconds. Repeat a few times.
  • Shoulder Shrug: raise the top of your shoulders upwards toward the ears, hold for 3-5 seconds and repeat several times.
  • Head Tilt: gently tilt your head forward and hold for 5-10 seconds. Hold only until a tension that feels good. Repeat 2-3 times.
  • Upper Body Stretch- opening the arms and stretching out to the sides while breathing and opening up the chest cavity. Open your arms wide and take a deep breath to relax the shoulders from their normal position over the key board.
  • Back your chair up from your desk, hold your upper leg underneath the knee and pull upward toward your chest. Hold for 10 – 30 seconds. Do both sides to the point of an easy tension.

    Dr. Graves reminds us to stretch to the point of comfortable limits and not to the point of pain and also get up and move around periodically. This can help the whole body feel better and in the long run will increase your productivity! For more information visit:

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