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Is your desk job ruining your body? Part 4: Stretching

Hey everyone, today is part 4 of the 5-part series of blog posts on how desk jobs may be damaging your body. I’ll go over a few stretches that can help lengthen the muscles that may get tight while sitting of for long periods of time.

1.     Neck Stretch

a.     Start by tilting your head to one side.

b.     Push down gently on the side of your head until you feel a stretch on the side of your neck.

c.      Hold for 15-20 seconds, repeat on other side.

 

2.     Pectoral Stretch

a.     Find a corner of a wall or something stable with a handle and grab it with your thumb facing upwards.

b.     Step forward with the opposite foot and twist your upper body to the opposite direction.

c.      Hold the stretch for 20-25 seconds, repeat on other side.

3.     Hip Flexor Stretches

a.     Start in a lunge position with both legs in a 90 degree angle.

b.     Tuck your pelvis in and keep your torso upright.

c.      Hold for 20-25 seconds, repeat each side.

d.     Then, raise your arm, rotate externally, and tilt inwards.

e.     Hold for 20-25 seconds, repeat each side.

4.     Calf Stretch

a.     Stand next to a wall, place your hands against the wall and bend one leg forward, the other backwards.

b.     Stay upright and keep your heels down, torso upright.

c.      Hold for 25-30 seconds each side.

1.     Lats Stretch

a.     Find a stable object with a handle and grab it.

b.     Lower your hips and maintain a grip on the handle, tilt your hips to the opposite direction.

c.      Hold for 25-30 seconds on each side.

I hope these exercises were helpful and keep an eye for next week’s blog post in which I share strengthening exercises to help the right muscles do their job.

Marcos Hurtado CPT, CES

Owner of On The Go Fitness

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