DeskFitt™

Sitting at a desk all day long can mean trouble for your body. We concentrate on the computer screen or papers, with little movement except what is needed to move the mouse or answer the phone. If weʼre going to be at work all day long, and we want to minimize painful conditions made worse by inactivity, we need to do a little fitness at work. Take it from me, a massage therapist and shiatsu therapist/acupuncturist with over 15 years of experience treating people, who knows how profoundly peoples health is affected by their work.

Many of my clients are people who work in offices, and who have developed
chronic tension and pain due to daily inactivity at their desk. I see people with stiff necks, low back pain, shoulder/upper back tension, poor circulation, reduced range of motion and also repetitive strain injuries like Carpal Tunnel Syndrome. Many times they are just stressed out from their work which can lead to a whole host of conditions. So Iʼm suggesting here that we take some basic steps at work to help us reduce and prevent some of these conditions. Because remember: “An Ounce of Prevention is Worth a Pound of Cure!

Lets take some action now, on a daily basis to reduce or prevent these chronic,
painful conditions. With a little stretching and moving around we can make a big difference! Lets get the circulation going and stretch those contracted muscles….at work! Lets have healthier, happier lives, and hopefully, less time at the doctors office with degenerative diseases! Your management should be supportive too as these recommendations will contribute to a more wakeful and alert and productive employee!

If you have pain or a chronic condition please check with your doctor before
following these exercise suggestions. Also if you experience pain while doing these exercises reduce the force you apply. Keeping fit at work for a healthier life. DeskFitt™

At least once an hour get up and move around. Get some water, or personally deliver a note to a co-worker rather than send email. If you are able, set an alarm to remind yourself that itʼs time to stretch Make it a habit or a regular routine.

IF POSSIBLE ALL STRETCHES SOULD BE HELD FOR 30 SECONDS. It gives time for the muscles to react and relax. Do not do the stretch if you feel uncomfortable pain.

HERE ARE 8 STRETCHES YOU CAN DO AT YOUR DESK TO ENERGIZE YOUR DAY!!!

Standing:

1. Stand up and clasp your hands behind your back, chest out and shoulder back hold for 30 seconds. And take some deep breaths. This stretches your muscles on the front of your chest and opens up your breathing.

2. Still standing, with feet shoulder width apart, bend to the side with one arm extended over your head, and stretch the side of your body. Hold on to something stable if you need to. Repeat on the other side. This stretch helps energize your whole body.

Sitting:

1. Sitting down now, put your arms out in front of you and at a 90 degree angle, clasp hands and push your hands forward rounding your spine and letting your head drop, giving your shoulders and neck a nice stretch.

2. Hold one arm across your chest, holding with the other hand, repeat with the other arm giving the shoulder a nice stretch.

3. Put your hand on the opposite side of your head and pull to the side gently and only pain free range, but so that you feel a nice stretch in your neck. Repeat on the opposite side.

4. Stretch your forearm by putting one arm out straight (locking the elbow) and pulling the fingers back, away for the palm repeat on both arms. You can even relax the forearm muscles yourself by grasping your forearm between you thumb and fingers and
squeeze points going down the length of your forearm. Squeeze and pull on all your fingers one at a time. This all helps Carpal Tunnel Syndrome.

5. Turn so you are sitting sideways on your chair. With both feet flat on the floor, twist towards the back of the chair, holding the back with both hands. Repeat twisting to the other side. If any pain, discontinue.

6. Seated, cross one leg over the other and pull the crossed leg towards body, or bend closer to crossed leg, whichever feels more relieving.

Liz Neyedly RMT, of Holistica Wellness Clinic and DeskFitt is available as a consultant to come to corporate settings to hold a short (one hour) seminar with employees to show they how to stay fit at work and stretch properly for the best productive health and prevention. If you are interested, please call Liz Neyedly at 647-300-6562. or email Liz here