Stretching while at your desk

1. Stretchingwhile at your desk …a healthy workplace initiative

2. Staying active at work • Sitting at your desk all day? Why not, add a little movement into your day? • You will feel energized and more focussed, while increasing your flexibility. • All you will need is a chair …a healthy workplace initiative

3. Why should we stretch? Stretching can help improve flexibility, and, consequently, range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before or after going for a walk, shoveling snow, gardening or any other form of physical activity

4. Stretching Tips: • Don't consider stretching a warm-up. You should always warm up your muscles prior to stretching them. • Focus on major muscle groups. When you're stretching, focus on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. • Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle.

5. More tips • Hold your stretch. Hold each stretch for 15-30 seconds; in problem areas, you may need to hold for around 60 seconds. Breathe normally as you • stretch. • Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch. • Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week

6. More tips • Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi or yoga, for instance, may be a good way to stretch. • And if you're going to perform a specific activity, • such as a gardening or shoveling snow, do the • move slowly and at low intensity at first to get • your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion

7. Stretching as we age • As we age, we lose our flexibility. Think • about how flexible babies are, and how we • gradually lose that throughout our lives. • If we keep up with our stretching routine, we will be able to perform daily living activities such as reaching to the top of a shelf, carrying groceries, and preventing falls by slipping on ice or other obstacles • Our ultimate GOAL: • LIFE-LONG INDEPENDENCE!

8. Why is stretching important? • No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. • Working at a computer often involves very few changes in body position. This lack of movement can lead to muscle pain and strain

9. How can we minimize strain at work? • Vary the work tasks. Break up keyboarding tasks work by doing other job duties or tasks that involve moving around or changing body position. Try to stand up and move around. • Look away from the screen occasionally and focus your eyes on an object far away. • Take regular rest breaks to ease muscle • aches, eye strain and stress. • Relax your muscles, stretch and change position. 

10. Warm Up First! • It’s a good idea to get up and move around before doing any kind of stretching • Muscles work better when they are warm, so go for a 5 minutes brisk walk, go up and down the stairs a few times or some other movement that gets your blood flowing and muscles warmed up. …a healthy workplace initiative

11. How can we minimize strain? • Hold the stretch for a reasonable time (e.g., 15-30 seconds).  • Breathe normally. • Do not bounce, pull/push excessively, or lock your joints.  You should feel a stretch, but not pain. • If you feel pain or severe discomfort, stop stretching. Ask your medical professional for advice.

12. Wrists Grasp your hand and hold your fingers with the other hand. Slowly bend your wrist down until you feel a stretch. Hold for 3 to 5 seconds. Relax. Repeat 3 times. Then slowly bend your wrist up until you feel the stretch. Hold and relax as above. Sitting with your elbows on the table and palms together, slowly lower wrists to the table until you feel a stretch (your elbows will move outward a bit). Be sure to keep your palms together throughout the stretch. Hold 5 to 7 seconds. Relax. Repeat 3 times. …a healthy workplace initiative

13. Neck and Shoulders Shoulder Shrug: The purpose of the shoulder shrug is to relieve early symptoms of tightness or tension in the shoulder and neck area. Raise the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds. Then relax your shoulders downward into their normal position. Do this 2 or 3 times Neck relaxer Drop your head slowly to the left, trying to touch your left ear to your left shoulder. Hold for 10-15 seconds. Repeat on the right side. Slowly drop your chin to your chest, turn your head all the way to the left, then turn all the way to the right. …a healthy workplace initiative

14. Shoulder, Chest Shoulder Roll: This exercise will help relax the shoulder muscles. Slowly roll your shoulders backward five times in a circular motion. Next, roll your shoulders forward Chest stretch: Place your hands behind your head, and squeeze your shoulder blades together. Hold for 10-15 seconds, and repeat Alternate chest stretch: Place hands behind your chair, sit tall and take deep breaths. Hold for 10-15 seconds and repeat …a healthy workplace initiative

15. Back, side, chest Interlace your fingers and lift your arms over your head, keeping the elbows straight. Press arms as far back as you can. To stretch your sides, slowly lean to the left and then to the right. Hold on each side for 10-15 seconds. In a similar way, you can also bring your arms in front of your body, reaching to the left and then the right. Bring arms behind and either clasp fingers or hold on to the back of your chair or behind squeezing the shoulder blades and stretching the chest …a healthy workplace initiative

16. Back Middle / Upper Back Stretch: Hold your right arm with your left hand just above the elbow. Gently push your elbow toward your left shoulder. Hold stretch for 10-15 seconds. Repeat with your left arm Back Curl (will also stretch your legs): Grasp your shin. Lift the leg off the floor. Bend forward (curling your back), and reach your nose to your knee. Hold for 10-15 seconds. Repeat with the other leg. …a healthy workplace initiative

17. Legs, ankles .Ankle Flex and Stretch: Hold one foot off the floor with your leg straight. Alternately flex your ankle (point your toes up) and extend (point your toes down). Repeat with the other leg Leg Lift: Sit forward on the chair so that your back is not touching the chair's back. Place feet flat on the floor. With a straight leg, lift one foot a few inches off the floor. Hold momentarily, and return your foot to the floor. Repeat with the other leg. …a healthy workplace initiative

18. Hips, back Hip stretch: Sit with one leg across the other. Place your arm or elbow on the outside of the crossed leg. Gently apply pressure, while looking the opposite way. Hold for 10-15 seconds. Repeat with the other leg Standing stretch: When standing, keep knees slightly bent. Place your hands on your lower back and gently push your hands forward while leaning back slightly. Hold for 10-15 seconds …a healthy workplace initiative

19. Back, hamstring Low back stretch: Sitting forward in your chair as far as comfortable with feet on the floor. Relax your neck, shoulders and back Hamstring stretch: Standing with one foot on your chair, straighten out your back, take a breath in and slowly lean forward, hinging at the hips. Keep chin up off your chest, and back flat, rather than rounding your back and dropping your chin. Think about bringing your chin to your toe

20. Quadriceps, calf Sit with one leg off the side of your chair, top of the foot on the floor. Engage your core and gently push your hips forward until you feel the stretch in the front of your thigh. Hold for 10-15 seconds and repeat on other leg Calf Stretch: stand against the wall or your chair; take a step back with one foot and press heels towards the floor until you feel the stretch in the calf. Hold for 10-15 seconds and repeat other side.

21. How can we reduce eye strain? • Focusing your eyes on objects at the same distance and angle for prolonged periods of time can contribute to eye strain: • Every few minutes look away from the screen for a few seconds. • Look around. • Focus your vision on distant objects. • Blink several times. • Frequently "stretching" your eyes like this will prevent feelings of fatigue from accumulating. …a healthy workplace initiative

22. SHR Healthy Workplace Resources • All resources can be found on the SHR Healthy Workplace website at: • www.shrhealthyworkplace.ca • They Include: • EFAP information • Weekly Wellness tips (email) • Virtual Health Fair • Healthy Workplace Champion Network • 2 “ A moment to stretch videos” • 15 minute workout at your desk • Building core strength • Massage Therapy • Fitness Class listings • Corporate Rates • Monthly Challenges • ….. and much more!

24. Conclusion • These stretches are easy to do throughout your day. • If you don’t have time to do them all at once, do a few in the morning and the rest in the afternoon. • Whenever you can, sit tall, open your chest and take 10 deep breathes. You will feel energized and ready to go again! • Be sure to drink plenty of water. …a healthy workplace initiative

25. stretch, relax, and breathe…

26. If you have questions about other SHR healthy workplace programs, contact Mimi Lodoen at:mimi.lodoen@saskatoonhealthregion.ca