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March 03, 2005 |
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Sitting in a chair for 8+ hours a day often leads to repetitive stress injury and pain. Learn a practical and easy stretch for clients that sit behind a desk all day.
Simple Stretch for Chair Sitters
Quick Relief for the Chair Potato
By Karen Voight
LOS ANGELES TIMES
Do you find yourself spending more and more of your day sitting in a chair? This position often contributes to that stiff back and sore neck you feel at the end of your day or after prolonged sitting. Here is a quick stretch that you can do in a chair with armrests. It helps loosen tight muscles and relieve tension stored in your upper back and neck.
1. Sit near the front of your chair seat. Make sure that your knees are directly over your ankles and that your feet are not tucked underneath the chair. Lift your heels and squeeze your inner thighs together. Cross your arms in front of you, reaching the opposite armrest with each hand.
2. On an exhale, pull your navel in toward the back of your chair. Round your entire back and spread your shoulder blades apart as much as you can. Drop your chin toward your chest. Relax while you breathe deeply for six to eight breaths. Repeat as often as possible throughout the day.
Posted by Nicole at March 3, 2005 03:50 PM
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I tried it and it felt good. Will save this to do the exercises. Thank you.
Posted by: Marilyn Torres at April 14, 2005 01:09 PM
this stretch affects posterior shoulder muscles (e.g., rhomboid major) that are weak and already overstretched due to prolonged sitting. this stretch may feel good, but is counterproductive. the anterior shoulder muscles (e.g., pectoralis minor) are the ones that should be stretched.
Posted by: jeff sims at April 14, 2005 01:57 PM
This stretch would be great except you're leaving out an important muscle group. The main reason for Rhomboid pain and weakness is the hypertonicity of the Pectoralis group. I have found that a lot of my clients who work at computers all day complain of Rhomboid pain and have a shoulder cuff rotation in the anterior direction. In addition to this stretch, one should be suggested to stretch the Pecs and open up the chest area.
Posted by: Amy Silverthorne at April 15, 2005 08:12 AM
We call Them "seated chair Victims"! What You are telling Them to do will push Them futher into medial rotation and shorten anterior compartment; which will give a little relief, but in long term will create more PAIN!!!
Posted by: Jack C. White at April 15, 2005 10:09 AM
I would like to see pictures and demmonstrations with the articles.
Posted by: Jean at April 15, 2005 06:13 PM
Thank you all for your comments. You have made an excellent point. I will keep my eye out for an article describing an anterior chest/pec stretch. In the meantime, if anyone is familiar with the Qi Gong stretch entitled "The Archer" - that would effectively stretch the anterior chest and accompanying Lung Meridian. Another option is "The Doorway" stretch for the Pecs.
Posted by: Editor at April 26, 2005 03:28 PM
Is good resource, I'll include it in my practice of massage, kinesiology and reflexotherapy.
Good luck
Posted by: odette at April 28, 2005 10:13 PM
