At some stage in our lives, we have all heard we should stretch to reduce aches and pains, stiffness, gain better flexibility and range of motion. But what is stretching? What are the benefits? and how often should we stretch?
Stretching is when the muscle and tendon are put into a lengthened position with the purpose of the muscle adapting to the new length and increasing our flexibility. Amongst the proposed benefits are decreased muscle tightness and pain, increased muscle length, range of motion and improved circulation.
A good stretching program should include a 15-30 second held stretch that’s repeated 2-4 times minimum 2-3 times a week.
What muscles we should stretch can look very different for different people depending on how they use their body on any given day. For the sake of this blog, I am going to use a desk worker as an example.
The posture of someone who sits at a desk all day using a keyboard puts the muscles in front of the body in a shortened position. These include the chest muscles known as the pectorals, the thigh muscles and the hip flexors. Consequently this puts more strain on the postural muscles that have to work harder in a lengthened position. It becomes a vicious circle.
So what can I do?
Safe work Australia recommends a break from sedentary work every 30 min to reduce health problems, which makes it a perfect time to do a stretch using your body or a exercise ball. Below are 3 stretching ideas for you to try next time you take a break.
1.For the chest, interlace your fingers behind your back, roll the shoulders back and squeeze shoulder blades together. Pull your hands away from your back until you feel a stretch across your chest.
2. If you sit on an exercise ball: place your hands on the edge of the pelvis. Rock your hips back and forward and side to side, lubricating the lower segments of the spine. You can also do some seated or standing calf raises to pump blood from the lower limbs back to the heart.
3.Stand up, place your hands on your desk for support. Bend one knee and place the top of your foot on the chair or ball behind you. Sink down until you feel your stretch in the front of the thigh
Muscle aches and pain from neck or back may remain with long periods of sedentary work even if you exercise every day. Ensuring a good workspace design, safe for sitting and standing, could reduce the onset of aches and pains. When planning a work station, a proper setup should be a priority. Here are some strategies you may use when designing your workspace.
Allow space so you can alternate positions or get movement throughout the day. A yoga ball, otherwise known as a fit ball or exercise ball is a great solution as it allows you to bounce and roll while seated. A few other tips for breaking up long periods of sitting include:
- Stand and walk around while talking on the phone
- Use a small water bottle or a cup to encourage more trips to refill
- Stretch
If you're looking for a stylish wellness ball to add to your home workspace, check out Esfera Designs or follow them for some great tips on living well at https://www.instagram.com/esfera_designs/
Written by Behnaz Norian: Pyhsiotherapist, Women's Health clinician and qualified Pilates teacher.
Published: 1 March 2023