How to Stretch at Work

Sitting in one position all day can wreak havoc on your body. It’s time to get up and get moving! Here, some tips on how to stretch at work.

Just do it. Muscles and joints need to be moved and stretched in order to stay healthy. To get the most out of your stretch, hold a stretch for 20 to 30 seconds and don’t bounce, as this can be harmful.

Set reminders. Movement while at work is important. There has been an established link between prolonged sitting and faulty posture and musculoskeletal pain syndromes (such as neck and lower back pain). Avoid these problems by setting up reminders to move around every 45 minutes to an hour. Pop-ups that say "Stretch!", "Get up!", "Check your posture" are sure-fire ways to get you up and moving.

Keep walking. When taking bathroom breaks, try using the one farthest from your desk to get in a little walk to promote blood flow and relieve tension in tired muscles and joints.

Move around on purpose. Set up tasks throughout the day. Photocopying, attending meetings with co-workers, filing paperwork -- these are all great excuses to get you up and away from your desk!

Eat. Go out for lunch. Make it your personal commitment not to have lunch at your desk. This will not only burn a few calories but will also promote healthy movement.

Nestpert: Carlo D. de Castro, PT, MS, OCS is an orthopaedic certified physical therapist practicing in New York City.

Now find out How to exercise at work.

-- Samantha Leal

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