Since we’re on the topic of recovery…
7 Easy Stretches to Do at Work
Men’s Health Magazine
By: Jeff Csatari
Since I teach, I stand, but when I am not in class, I do A LOT of sitting. I am sure the “bubble butt” my mother once praised me for having has flattened out considerably considering the amount of time I spend on it.
According to Csatari, tight muscles from a day of sitting cause fatigue, INJURY and soreness. (Perhaps I injured my glute because I sit on it too much.)
In the article, Alan Hedge, Cornell University ergonomics professor, advises office workers to employ the 20-20 Rule, and not for vision.
For every 20 minutes spend sitting, spend 20 seconds standing, stretching and shaking things out.
The longer I spend sitting, the harder it is for me to be compelled to stand. I hunch and grump and want to lie down.
Last, the article outlines seven helpful stretches to loosen tight muscles and increase the amount of oxygen getting to the muscles.
Chest Elevation: Sit in a chair with your arms at your sides and feet flat on the floor. Gently raise your chest toward the ceiling, but don’t look up. Keep chin level with the floor. Hold for 10 seconds, relax and repeat five to 10 times.
Scapular Retraction: Get into the chest elevation position, but your hands on your hips. Squeeze shoulder blades together, feeling the stretch in your chest. Hold for 10 seconds, relax and repeat five to 10 times.
Chin Tuck: Assume the chest elevation position. Keep chin level with the floor, and then pull your chin, head and neck inward, not down. Hold for 10 seconds, relax and repeat.
(I cannot figure this one out! I have no idea how to pull in without pulling down!)
Tip: Placing your finger on your upper lip may help guide your head through the proper range of motion and correct any mistakes.
(Tried it. Still can’t figure it out!)
Upper Cervical Spine Flex: No, not that cervical. From the chest elevation position, dip your head forward slightly, as if to nod. Pause for 10 seconds, relax and repeat.
Upper Back and Neck Scapular Strengthening: To strengthen rhomboids (awesome word), stand upright, and clasp your hands behind your head. Flex elbows back while pinching your should blades together. Hold for 10 seconds, relax and repeat.
Corner Chest Stretch: Stand facing the corner of a room. Raise your hands to shoulder height, and place hands against each wall. Lean inward to stretch your chest muscles. Hold for 15 seconds, or until you feel loose.
Tip: By raising or lowering the position of your arms, you can alter the stretch to focus on different parts of the pectorals.
Is your office really that small? Yes.
I didn’t see any windows. We are in the basement.
We? I share an office with two other girls. :)
Thanks to Ashley for the stellar iPhone photos!