Stretches and exercises in office (0)

TALLINNA TEHNIKAÜLIKOOL
Ärikorralduse instituut
Ruslan Karpovitš 050829 IATM
Stretches and exercises in office
Referaat
Esitatud: 22.09.2008.
Juhendajad: Ülo Kristjuhan
Tallinn 2008
Stiff neck, back and wrist pain, poor circulation - these are just some of the health hazards that can come with having an office job. It doesn't have to be that way. Human bodies are made to move . It is recommended that a person break for 5-10 minutes for every hour spent at a workstation. Working "mini" activity breaks into your day can really make a difference in how you feel and even how well you perform your job. Even the busiest person can do it. Just five minutes of movement every hour or two can boost energy and improve your attitude . You'll find that getting your blood pumping and oxygen circulating will help you concentrate better and be more productive, calm, and efficient.
Breaks can minimize strain , but they can not relieve stress or improve flexibility, for example. Most people should stretch prior to any strenuous activity. Routine activities like typing or using the phone can lead to injury over a period of time.
So, stretching can:
- increase your flexibility. Flexible muscles can improve your daily performance . Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
- improve range of motion of your joints . Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls — especially as you age.
- improve circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries .
- promote better posture . Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains .
- relieve stress. Stretching relaxes the tense muscles that often accompany stress.
- may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.
There are simple exercises you can do at work that don't take much time and also help you stay fit. When performing these stretches, make sure to go by the feel of the stretch - this is far more important than how far you stretch (or even how far others stretch). It's also not important to stick to a rigid schedule of stretching - feel free to browse our stretches and create your own stretching program. However , remember that stretching isn't for everybody . If you are currently experiencing pain, you must consult with your physician before doing any of these stretches, and if you experience any discomfort while doing these stretches, discontinue them immediately.
Stretching essentials
Warm up first . Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.
Hold each stretch for at least 30 seconds . It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.
Don't bounce . Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
How often to stretch is up to you. As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day.
Stretching the Hands & Forearms
You may not even realize how tight your forearms can get from typing until you stretch them out. This simple moves helps stretch those muscles in the forearms and wrists.
1. a) Start with your hand open .
b) Make a fist. Keep your thumb straight , not tucked under your fingers.
c) Slide your finger tips up your palm so the tips of your fingers are near the base of you fingers and you should feel a stretch. Do not force your fingers with your other hand if something is painful.
2. With your hand open and facing down, gently bend wrist from side to side, as far as possible. Hold for 3 to 5 seconds. Repeat 3 times.
3. Start by stretching your arm and hand out and slowly rotate the wrist down until you feel a stretch. Hold for 3 to 5 seconds. Next, rotate the palm up until you feel a stretch. Repeat 3 times.
4. Grasp your hand and hold your fingers with the other hand. Slowly bend your wrist down until you fell 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 .
5. 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.
Arm and shoulder stretch
6. Arm and shoulder stretch:
Press your hands away from your body to stretch your arms and shoulders.
Lace your fingers together and turn your palms facing out. Straighten your arms in front of you. Hold for 10 to 20 seconds. Relax. Repeat two to three times.
Stretching the Neck & Shoulders
Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. This stretch feels great on the neck and shoulders.
7.Head turn:
To stretch the muscles along the side and back of your neck and at the top of your back, start facing forward. Slowly turn your head and look to one side until your chin is parallel with your shoulder. Be sure to keep your shoulders straight ahead. Hold for five to 10 seconds. Return to your starting position and relax. Repeat twice on each side.
8. 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.
9. Head Glide:
The head glide helps to stretch your chest , neck and shoulder muscles.
Sit or stand upright. Without lifting your chin, glide your head straight back. You are know you are doing this exercise right if it gives you the feeling of a double chin. Hold for 20 counts and repeat 5 to 10 times.
10. Neck Relaxer:
This exercise helps to relax the neck.
Drop your head slowly to the left , trying to touch your left ear to your left shoulder. 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.
11. 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 forwards.
Chest stretch
Stretching the chest may be one of the best exercises you can do for your body, since most of us spend much of our time hunched forward. This example shows a chest stretch using a resistance band . You can find resistance bands at most sporting goods and department stores and they're great to keep in your desk for quick stretching or strengthening moves. There are alternatives below if you don't have a band.
12.Chest stretch:
This stretches the muscles of your chest, upper back and the back of your neck.Lace your fingers together behind your head, bringing your elbows back as far as possible. Squeeze your shoulder blades together until you feel your muscles stretching. Hold for 20 seconds. Relax. Repeat.
Stretches for the Back
Sitting for prolonged periods of time can also affect the lower back, leaving it tight and achy. This stretch will help gently work out some of that tension.
13. Back / Side Stretch:
Even if you pay attention to your posture, you may find yourself sinking back into a hunched position, which can make your back ache. This simple move will stretch all the muscles in your back, sides and arms.
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.
14. Spinal Twist :
In a seated position with the feet flat on the floor , contract the abs and gently twist the torso towards the right, using your hands to help deepen the stretch. Only twist as far as you comfortably can and keep the back straight while keeping the hips square. Hold for 10-30 seconds and repeat on the other side.
15. Middle / Upper Back Stretch:
The upper back can also become tense and tight from hunched shoulders, especially if you hold the phone against your shoulder or use your mouse a lot. The shoulder rolls above may help loosen you up for this 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 5 seconds. Repeat with your left arm.
16. Back Stretch:
It may look like you're scratching your back, but you're really stretching the back of your arm. Reach behind your head and place your hand on your upper back, keeping your arm close to your ear. Gently hold your elbow with your opposite hand. Pull your elbow toward the back of your head and reach your hand toward the middle of your back until you feel a gentle stretch. Hold for 10 to 15 seconds. Relax. Repeat on other side.
17. 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. Repeat with the other leg.
Leg Stretches
18. 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.
19. 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.
Hip Stretches
20. Hip Flexor Stretch:
The lower body also gets tight from sitting too much, especially the front of the hips. When you sit, the glutes stretch while the hip flexors get tighter. Stretching this area several times a day can help reduce that tightness.
While standing, take the right leg back as though you're going to do a lunge. Squeeze the glutes as you bend the knees, lowering down until you feel a stretch in the front of the right hip. Hold for 10-30 seconds and repeat on the other side.
21. Seated Hip Stretch:
This move helps open up the hips and stretch the complex series of muscles in the hips and glutes.
While seated, cross the right ankle over the left knee and sit up nice and tall . Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.
22. Inner Thigh Stretch:
This not-very-ladylike stretch feels great on the inner thighs, hips and groin and is another hip-opening move that may help get rid of tension and stress in the lower body.
While seated, take the legs wide, toes out and lean forward with the elbows on the thighs. Keep the back straight and the abs contracted. Gently press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. Hold for 10-30 seconds
Deep breathing, relaxation and eyes resting provides extra oxygen to the blood which relaxes and reenergizes our muscles. It will also help to keep you mentally alert.
1. Breathing Exercise:
This will work your breathing and abdominal muscles. Inhale very slowly through your nose and make sure to expand your stomach muscles and allow the air to fill your lungs. Reverse as you exhale. Do this exercise for three to five minutes whenever you feel tense.
2. Relaxation Exercise:
Sit down in a comfortable position and close your eyes. Make tight fists, hold for five seconds then relax your hands. Do this three to four times. Try to be aware of the different sensations of tension and relaxation you are feeling.
Repeat with all of your muscle groups: arms, shoulders, chest, abdomen, back, hips, thighs, lower legs and feet. At first, it may take about 20 minutes altogether. Contract and relax one muscle group at a time for a few minutes each throughout the day. With practice, you'll be able to do all groups in about five minutes.
3. Resting Eye Muscles:
1) This will reduce strain caused by looking constantly at the same object [E.g. computer terminal]. Give your eyes a rest from your surroundings by looking away for a few moments . Looking out the window or away from your computer and/or normal surroundings can ease & relax strained eyes.
2) Palming is an activity you can do to relax your eyes periodically throughout the day.
1. Cover your closed eyes with your hands, so that the palms are over (but not touching) your eyelids. Your fingers should overlap above your nose on your forehead;
2. Take several deep breathes and take in the complete darkness (or visualize a relaxing setting );
3. After 20 seconds or so, uncover your eyes and allow them to refocus. You're ready to continue your day!
3)Refocus Routine. If you regularly work with your computer, you should periodically look away to allow your eyes to change focus. This exercise should be repeated regularly throughout the day.
1. Cover your closed eyes with your hands, so that the palms are over (but not touching) your eyelids. Your fingers should overlap above your nose on your forehead;
2. Take several deep breathes and take in the complete darkness (or visualize a relaxing setting);
3. After 20 seconds or so, uncover your eyes and allow them to refocus. You're ready to continue your day!
OR:
1. Identify 2 objects that are roughly 20 feet away and relax;
2. Comfortably focus on one object for approximately 10-15 seconds, then focus on the other object for 10-15 seconds;
3. Return your focus to your monitor and continue working.
 4. Meditation:
Meditation is very helpful, especially when you need to relieve some stress or rest after stretches. Sit on your chair with your spine straight and both feet flat on the floor. Start taking long, deeply breaths and then gently slip your chin down to your chest. Resting your hands on your thighs or down by your side, relax your shoulders down and back. Close your eyes and take your gaze to a point between your eyebrows . Take 5 to 10 long deep breaths, shut eyes focused between your brows.
In conclusion, please remember that we are not designed to stay in one position all day long. Sitting in front of a desk every day can wreak havoc on your body, especially since most of us don't have the best posture. Hunching the shoulders and slumping in your seat can cause back pain, headaches, tension and tightness in your back, neck and shoulders. Taking regular breaks, making some stretch exercises can help to relieve stress, improve health, and minimaze strain.
If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm . In this way deep breathing, relaxation, meditation and eyes resting will help you.
Used Referencies:
http://www.ccohs.ca/oshanswers/ergonomics/office/stretching.html
http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.ht m
http://www.healthservices.uwaterloo.ca/occupationalhealth/ergonomic_stretches.html
http://www.yogawiz.com/articles/63/general-discussion/10-yoga-exercises-to-do-in-office.html
http://www.mayoclinic.com/health/stretching/HQ01447
http://www.healthycomputing.com/health/stretches/hands.html
http://www.aarp.org/health/fitness/get_motivated/a2003-08-20-officeexercise.html
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