Working From Home: Stretches

Do you work from home? Are you exhausted? Is your back bothering you? Do you suffer from neck pain?

Workers are always looking for ways to be productive during their workday. Working from home can be enjoyable, but there are some challenges that come with it. That’s why we have put together these stretches that our Massage Therapist, Kat Van Opdenbosch, from Albany Creek, QLD recommends!

Below you will find helpful stretches to help you stay healthy and productive while working from home!

If you are experiencing ongoing pain and stiffness, it is recommended to book an appointment with one of our physiotherapists or massage therapists so that they can provide suitable exercises or stretches for your lifestyle and fitness routine. This is general advice, Always see a medical professional for advice on your injury.

Parallel Arm Shoulder Stretch

– Draw arm gently across your body, keeping it as straight as possible.
– Hold for 20-30 seconds at the point of resistance, taking slow deep breaths, then let arm relax.
– Repeat 3-5 times on each side.

Muscles Targeted – Trapezius, Supraspinatus, Rhomboid major, Rhomboid minor, Deltoid, Latissimus dorsi.

Reach Up Back Stretch

– Link fingers together with palms facing outwards, raise your arms up above your head and reach towards the ceiling, keeping your arms straight.
– Hold for 20-30 seconds at the point of resistance, taking slow deep breaths, then let arms relax.
– Repeat 3-5 times.

Muscles targeted – Brachialis, Triceps brachii, Deltoid, Teres major, Latissimus dorsi.

Kneeling Back Arch Stretch

– Kneel comfortably on the floor, keeping your knees, hips, and shoulders all at right angles, and hands about shoulder-width apart.
– Gently arch your back and drop your head.
– Hold for 20=30 seconds at the point of resistance, taking slow deep breaths, then relax and straighten your back again.
– Repeat 3-5 times

Muscles Targeted – Splenius cervicis, Splenius thoracis, Longissimus cervicis, Longissimus thoracis, Semispinalis thoracis

Fingers Up/Down Wrist Stretch

UP:
– Hold your arm straight out in front of you, with your palm facing down.
– Gently pull your fingers down towards the ceiling, keeping your arm straight, and taking slow deep breaths.
– Hold for 20-30 seconds at the point of resistance, then relax your arm.
– Repeat 3-5 times each side.

DOWN:
– Hold your arm straight out in front of you, with your palm facing the floor.
– Gently pull your fingers down towards the floor, keeping your arm straight, and taking slow deep breaths.
– Hold for 20-30 seconds at the point of resistance, then relax your arm.
– Repeat 3-5 times each side.

Muscles Targeted – Wrist Extensors & Flexors-Extensor carpi radialis brevis, Extensor carpi radialis longus, Extensor digitorum, Extensor indicis, Extensor digiti minimi, Extensor.

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