COACH ON CALL
Physical Activity:
Move And Stretch At Your Desk
“It was great to talk with you.
Thank you for your interest in ‘Move and Stretch at Your Desk.’
I hope you find this tip sheet helpful.
Please give me a call if you have more questions about this or other topics.
As your health coach, I’m ready to help in any way I can.”
If you sit for long periods of time at a desk, it can leave
you with tight muscles in your shoulders, neck and
back. The tension can put you on edge and can make
it harder to get your work done. It can irritate current
physical conditions and even lead to new ones.
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Rotate your head to the right and then to the
left, keeping your chin lifted and not dropping
toward your shoulder. Repeat five to 10 times.
3. Shoulder circles
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Without even leaving your desk, you can move
and stretch your muscles. You’ll feel better and be
more productive.
Sitting tall, make big circles with your
shoulders, moving them up, back and then
down. Emphasize the back and down
motions, and do not move them forward.
Move around more
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Do not let your back arch or bend forward.
Try these simple exercises throughout the day,
especially before stretching. Be sure to stay within a
comfortable range of motion.
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Do not move your head.
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Repeat 10 times.
1. Stand up, sit down
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Stretch gently
Stretching can help you:
Simply stand up from your chair and sit down,
without using your hands.
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Be more relaxed
Keep your hips back to prevent your toes from
going forward past your knees.
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Keep better posture
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Reduce muscle and joint pain
Improve your blood flow
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Try to not fully sit between repetitions.
•
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Repeat two to 10 times each time.
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Do this exercise throughout the day.
Be sure to move into and out of each stretch slowly,
and go only until you feel the stretch. If you feel
uncomfortable, you have gone too far and are
increasing your risk of injury. Relax and breathe deeply
and evenly. Do not hold your breath.
2. Neck range of motion
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Tilt your head fully forward, and then lift
your chin up without dropping your head
backwards. Repeat 5 to 10 times.
Tilt your head to the right and then to the left,
keeping your chin lifted and not dropping
toward your shoulder. Repeat five to 10 times.
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Physical Activity: Move and Stretch at Your Desk (continued)
2
Try these stretches at your desk:
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1. Upper Trapezius (Side of Neck)
Pull your head to one side, taking your ear toward
your shoulder, while holding onto the chair with your
other hand. Keep both shoulders down and back,
and do not let your head move forward.
2. Levator (Back of Neck)
Place one hand on the shoulder blade on the same
side, with your elbow as high as possible. Turn your
head away from that side. With the other hand,
pull your head down and toward the opposite side.
Keep both shoulders down.
3. Chest
Place your fingertips above and behind your
ears. Pull your elbows back without pushing your
head forward, arching your back, or lifting your
shoulders. Do not clasp your hands.
4. Rhomboid (Mid back)
Sit with your chair angled toward the corner of your
desk. Reach across your body to hold the corner of
your desk with one hand so that it is in front of your
opposite knee. Pull your body backwards, rounding
your mid-back. Tuck your head down and toward
the corner of the desk.
5. Hamstring (Back of Thigh)
Sit on the front edge of the chair with one leg
extended and your hands on the opposite knee.
Keeping your back straight and your head and
chest up, lean forward from the hips. Keep your
knee angled toward the ceiling and your foot
relaxed. Variations: 1) Flex your foot. 2) Bend
your knee.
6. Gluteals (Buttocks)
Sit on the front edge of the chair with one ankle on
the opposite knee. Keeping your back straight and
your head and chest up, lean forward from the hips.
Variations: 1) To make it easier, move the foot on the
floor away from you to lower the supporting knee.
2) To increase the stretch, push down on the knee
of the leg being stretched. Note: Pull up on your
knee if you feel any discomfort in your knee.
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Physical Activity: Move and Stretch at Your Desk (continued)
3
Good habits
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In addition to moving and stretching at your desk,
be sure to:
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Walk around. Get up from your desk at least once
every hour. This will promote better blood flow,
ease tension and reduce joint stiffness. Even a
one-minute walk will do you good. Have trouble
remembering to move? Set an alarm on your
computer or watch to remind you.
Breathe. Remember to breathe slowly and evenly
throughout the day. Many people hold their breath
when they concentrate. Holding your breath
raises your blood pressure and can contribute
to muscle tension.
Try it. You may be surprised. These simple exercises
can make a big difference in how you feel and how
much energy you have during the day.
Drink plenty of water. All the cells in your body,
including your brain cells, thrive on water. Being
well-hydrated helps you stay alert. Also, did you
know that one of the most common causes of
headaches and fatigue is being dehydrated? Aim
for eight or more glasses of water each day.
Take Action
Make a plan below to move and stretch at your desk next week. Include at least one of each of
the exercises and stretches described above. Be specific.
Example: Every workday I will take a break every hour to walk for one minute.
On Tuesdays I will also:
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Do 10 repetitions of shoulder circles at 10 a.m. and 2 p.m.
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Do the gluteal stretch.
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Copyright 2012 UPMC Health Plan, Inc. All rights reserved.