In today's society, we work at desks more and more, and it is commonplace to remain in the same posture for long periods of time. However, this sedentary state can cause a lot of strain on the body. In this issue, we will introduce five easy stretches to reduce body fatigue and pain caused by such desk work. All of them do not take much time and can be done quickly during work hours, so please try them out.

1. neck and shoulder relaxation stretch

Staring at a computer screen for long periods of time can stiffen the neck and shoulders. This stretch is effective for relaxing the neck and shoulders.

Procedure:

1. Sit up straight.

2. Gently press down on the opposite side of the head with one hand and slowly roll the neck to the side.

3. Hold that position for 10 to 15 seconds.

4. Do the same for the other side.

Simply perform two to three sets of this movement to relieve tension in the neck and shoulders.

2. back twisting stretch

This simple twisting stretch is a great way to keep your back flexible. It helps relieve tension from the hips to the back.

Procedure:

1. while sitting in your chair, place one hand on the opposite knee.

2. slowly twist your back and gaze in the direction of the twist.

Hold the posture for 10 seconds and slowly return to the original position.

Do the same for the other side.

It also relieves tension in the back and improves posture.

3. stretching of the lumbar area

For those who often feel tired in the lower back, this stretch is effective in stretching the muscles around the lower back.

Procedure:

Stand with your feet shoulder-width apart and place your hands on your hips.

2. slowly rotate the hips from side to side. Make large circles.

Rotate for 1 minute, then do the same in the opposite direction. 3.

It increases the range of motion of the lower back and relieves fatigue caused by prolonged sitting.

4. hamstring stretching

During desk work, the muscles on the back of the thigh (hamstring) tend to tighten. Stretching this area is effective in preventing lower back pain.

Procedure:

1. sit shallowly on a chair and extend one leg forward.

2. straighten the knees with the toes of the outstretched feet pointing upward.

3. keeping your back straight, roll your body forward.

Hold for 15 seconds, then do the same for the other side.

Continuing to do so daily will increase muscle flexibility.

5. wrist and forearm stretching

Long hours spent using a computer can put strain on the wrists and forearms. This stretch relieves tired wrists from typing and mouse operation.

Procedure:

Extend one arm forward, palm facing up.

With the opposite hand, press lightly on the fingertips and slowly extend the wrist.

Hold for 10 seconds, then do the other side.

It relieves wrist fatigue and improves circulation throughout the arm.

Chiropractic care can approach the bones at once, but it is also essential to take care of yourself in order to maintain proper posture 🌱🌱.