6 Stretches to Counteract Sedentary Workdays

In this blog post, we’ll discuss 6 stretches that you can implement into your daily routine. These stretches focus on relaxing and releasing the muscles that typically become tight due to prolonged sitting. Sitting for long periods, especially with poor posture, can lead to various physical issues such as back pain, neck stiffness, reduced circulation and more. It can also contribute to dysfunctional postures like forward head posture, rounding of the shoulders, and hyperkyphosis. Incorporating regular stretching into your routine can counteract these effects, improving your comfort and overall well-being. In this blog I cover 6 stretches to counteract sedentary workdays.

Current Posture

Let’s take a moment to assess your current seated posture. For a visual reference on key points of good posture, refer to the photo below. This image highlights important aspects such as foot positioning, chair alignment, and computer ergonomics. Use it as a reference to ensure you’re sitting correctly in your daily life.

https://cdn.thewirecutter.com/wp-content/media/2023/10/20230925_ErgonomicWorkstation_600px@2x.png?auto=webp&quality=60&width=570

6 Stretches to Counteract Sedentary Workdays

Chin Tuck Stretch

The chin tuck stretch is a powerful way to target the suboccipital muscles found at the base of your head. When we sit for extended periods, especially while looking at a screen, we often lean forward, causing our head to adopt a forward head position. This position creates tension in the suboccipital muscles as they work to keep our head upright. Performing chin tuck exercises can help alleviate this tension and promote better posture.

https://backintelligence.com/wp-content/uploads/2018/01/Chin-tucks-exercise.webp

To perform this stretch: 

1. Start by sitting up tall with a straight spine.
2. Gently tuck your chin towards your chest, while keeping your chin parallel to the floor (you can think about creating a double chin).
3. Hold for 15-30 seconds, feeling a stretch along the back of your neck (If you need to increase the stretch, gently tilt your head down).
4. Release and return to the starting position.
   
   

Hip Flexor Stretch

While seated, the muscles at the front of our hips contract to create hip bending and maintain our seated posture. This continual contraction often leads to tightness in this group of muscles, known as the hip flexors, which can result in discomfort and stiffness, particularly after prolonged periods of sitting. The hip flexor stretch can be highly effective at counteracting this tightness and provide relief to the hip flexor muscle group.

https://sportydoctor.com/wp-content/uploads/2019/09/Standing-Hip-Flexor-Stretch-100.jpg

https://www.barefootphysiotherapy.com.au/wp-content/uploads/2021/08/Hip-flexor-stretch-with-arm-reach-and-side-bend-300×225.jpg

To perform this stretch: 

1. Begin by standing in a lunge position, with one leg in front of the other and a slight bend in both knees.
2. Maintain an upright posture with your hips facing forward throughout the entire stretch.
3. Gently shift your weight forward, allowing your hips to sink slightly toward the ground. You should feel a stretch along the front of the hip and thigh, on the back leg.
4. Hold the stretch for 15-30 seconds, focusing on deep breathing and relaxing into the stretch. (If you need to increase the stretch, reach the arm that is on the same side as the leg that is back, up and towards the opposite side, feeling the stretch deepen at the hips and along the side of the body)
5. Carefully switch sides and repeat on the other side.
   
   

Doorway Chest Stretch

This doorway chest stretch is particularly effective in combating the forward rounded shoulders and hunched back position that often result from prolonged periods of sitting and poor posture. By opening the chest and stretching the front shoulder muscles, it counteracts the tightening and shortening caused by the dysfunctional posture. This not only helps alleviate tension in the upper body but also promotes better alignment of the shoulders and spine.

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To perform this stretch: 

1. Stand between a doorway with arms resting on the doorway at shoulder level, elbows bent at 90 degrees, and palms up. 
2. Slowly step forward with one foot until you feel a stretch in the chest and front shoulder muscles.
3. Hold for 15-30 seconds, focusing on deep breathing and relaxing into the stretch.
   
   

Doorway Lats Stretch

The latissimus dorsi muscle, commonly known as the ‘lats, plays a crucial role in shoulder movement. Working with the Teres major muscle, it aids in creating adduction, extension and internal rotation of the arm. Prolonged periods of sitting, especially while working at a desk, can cause these muscles to tighten, pulling our shoulders further into internal rotation. This tightening contributes to poor posture and stiffness in the upper back and shoulders. Stretching the lats can help alleviate tightness and promote better shoulder mobility and posture.

https://i.ytimg.com/vi/I0c6GeObsVY/mqdefault.jpg

To perform this stretch:

1. Start by standing in front of a doorway and place your feet hip-width apart for stability. 
2. Reach forward with one arm, grabbing the door frame ensuring your grip is firm. 
3. Lean your torso back by pushing your hips back and away from the door- you can lean back as far as you need to feel the stretch.
4. Keep your arm straight to feel the stretch along the side of your body. You should feel a gentle stretch along your side, under your arm, and possibly into your lower back. 
5. Hold this position for 15-30 seconds. (If you need to increase the stretch- push the hip back on the side being stretched).
6. Focus on breathing deeply throughout the stretch. 
7. Carefully switch sides and repeat the stretch on the other side.
   
   

Forearm Extensor and Flexor Stretch

Forearm extensions and flexions are excellent for targeting both the flexor and extensor muscles in your forearms. Performing them regularly throughout your day can help release the tightness and discomfort found in your forearms, wrists and hands which can occur from prolonged activities involving your wrists and hands, like typing and writing, using handheld devices, or gripping objects.

https://workkit.files.wordpress.com/2011/10/wrist-stretch.jpg

To perform this stretch: 

Forearm Extensor Stretch: 

1. Start by sitting up tall with a straight spine.
2. Bring your right arm out in front of you, palm facing down.
3. Use your left hand to gently press the fingers of your right hand towards the floor until you feel a stretch along the top of your forearm.
4. Hold the stretch for 15-30 seconds.
5. Repeat on the other side.
   
   

Forearm Flexor Stretch:

1. Start by sitting up tall with a straight spine.
2. Bring your right arm out in front of you, palm facing up.
3. Use your left hand to gently press the fingers of your right hand down towards the floor until you feel a stretch along the underside of your forearm.
4. Hold the stretch for 15-30 seconds.
5. Repeat on the other side. 

If you are looking for ways to improve your posture, reduce tension and feel more relaxed a Registered Massage Therapist can help. You can book an appointment with me at Natural Choice Medical Clinic in Guelph.

Clara Chen, RMT