These workout stretching exercises help relax and tighten muscles, fighting back and neck pain, and work-related injuries such as tendonitis, for example.
These exercises are simple and can be performed in the office 1 or 2 times a day, and also help improve blood circulation, fighting muscle fatigue and tiredness, and should be performed daily for at least 5 minutes.
They can be performed sitting or standing and for them to take effect, each stretching should last between 30 seconds to 1 minute and you should perform one exercise at a time without the need for repetition. See a relaxing self-massage you can do at work to fight back pain and improve concentration by clicking here.
Stretches for back and shoulder pain
1- Stretch both arms upwards, interlacing the fingers, as the image shows to stretch the back while remaining still in this position while slowly counting down to 30.
2- From this position, tilt the torso to the right side and stand in that position for 20 seconds, then tilt the torso to the left side and stand still for another 20 seconds.
3- Stand, lean forward as shown, without bending your knees and with your legs slightly apart, in the same direction as your shoulders, standing for 30 seconds.
Having a microwave-safe gauze pad can be a good help for back pain and shoulder pain because you spend a lot of time sitting by working with a computer or standing, standing in the same position for a long time.
If you prefer, you can make a homemade compress by putting some rice in a sock, for example. So, whenever you need to, you can heat it in the microwave for 3 to 5 minutes and place it in the sore area, letting it act for 10 minutes. The warmth of the compress will increase blood circulation in the area, relieving the pain and tension of contracted muscles, bringing relief of symptoms quickly.
Here's how to do this compress in the following video:
Stretching to prevent and treat tendonitis in the wrist
4. Stand or sit still in the position that shows the image while you feel the muscles of the arm stretch. Stay in this position for 30 seconds and then do the same stretching with the other arm.
5- Stretch one arm forward and with the help of the other hand, raise the palm of the hand upward, stretching your fingers back, until you feel the muscles of the forearm stretching. Stand in this position for 30 seconds and then repeat the same stretch with the other arm.
6- In the same position as in the previous exercise, now turn your palm down, and push your fingers as shown in the picture and hold this position for 30 seconds, then do the same with the other arm.
Tendonitis sufferers should choose to put cold compresses on the pain site, letting them act for 5 to 15 minutes, being careful to wrap the compress in thin tissue or napkins so as not to burn the skin. The cold will lessen the inflammation and pain caused by tendinitis within minutes.
But whenever you perform the stretching exercises and use the compress on the same day you should first do the stretches. Watch the video and learn how feeding and physical therapy can help treat tendinitis:
Stretching to improve leg circulation
7- Standing with your legs together side by side, bend one leg backward by holding your foot to lengthen the front of your thigh, standing like this for 30 seconds and then do the same exercise with the other leg.
8- Stand in the position that shows the following image, keeping the leg well stretched and the big toe facing upwards, to feel the back and middle of the thighs stretching. Stand in this position for 30 seconds and then do the same with the other leg.
These exercises are great for helping to relax, relieve muscle aches and improve blood circulation, and is suitable for all people who work sitting or standing, always in the same position for a long time, as in the case of people who work in offices or store sellers, for example.
But in addition to these stretches other important tips include avoiding lifting heavy objects improperly by forcing your back and sitting properly by keeping the spine erect especially during work hours to avoid muscle contractures and twists that can cause nuisance and intense pain. Read: 6 Tips To Keep Good Posture Seated
Those who work long standing need to be careful to walk a few minutes every hour to avoid pain in the feet, back and even swelling in the ankles that is very common in this situation. If you suffer with pain in your feet see what you can do to relieve this discomfort by clicking here: How to relieve and treat foot pain with a massage done with marbles.
