It’s possible but not likely that there are adults somewhere in the country who’ve never hear about how unhealthy it is to sit at your desk all day long without taking regular breaks to stretch and move. Our human bodies aren’t equipped to handle that.

And while it may seem strange to hear that we’re not equipped to handle doing nothing, that’s exactly the problem. Hours upon hours of being seated with no physical movement is the cause of back pain and headaches. All that nothing actually makes us less productive. It’s time to step away from your desk.

Start with stretching

You just might not be able to spend time during the day away from your desk for too long, but it’s impossible to say that you can’t get up every half hour and at least stretch. Make it a point to walk to the water fountain and get a drink. This small amount of movement will make an amazing difference. You can handle the rest back at your desk with these stretches:

  • Bring your right ear as close as you can to your right shoulder. Gently use your hand to press your head even closer to your shoulder. Hold that position for the count of 10. Then relax for a few seconds and switch to the other side. Repeat this 10 times.
  • Sit as tall as you can in your office chair. Then stretch both arms over your head, as if you’re reaching for the office ceiling. Then, move your right hand even higher and hold the position for the count of 10. Switch to the other side. Repeat this 10 times.
  • Check your posture and sit up straight. Can you touch your shoulder blades together? Of course not, but how close together can you bring them? Try, and then relax. Repeat this 10 times.
  • Stretch your back by grabbing the edge of your desk with both hands. Then, slowly push back your chair until your head has lowered between your arms. You’ll be looking at the floor. Then, slowly pull yourself back to the edge of the desk. Can you do 10 to 15 of these?
  • While you’re seated, use both hands on the chair arms to slowly lift your bottom so it’s no longer touching the seat. Lift yourself as high as you can, and then begin to lower yourself – but stop just before your bottom again contacts the seat. Hold that position for a few seconds. Repeat this 10 times. The exercise will help you strengthen your chest and shoulders.

The spine is your body’s communication link to your brain. Insufficient movement and maintaining a seated posture all day disrupts that communication. Your body tells you about this in the form of aches and pains. We can help.