The Flexibility Coach, LLC
Never stop MOVING!
The site is best viewed with Flash. Click here to download the Flash Player.
Protecting Your Back and Neck at Work* PDF Version
Copyright © 2007 by Evamarie Pilipuf
/ The Flexibility Coach, LLC
It’s true that there are many yoga postures and exercises that are extraordinarily helpful for the back and neck, but the fact remains that most of our daily activities are likely to take place at work, which can mean putting our backs and necks at risk nearly every single day! Making matters harder is the fact that most seated positions are of themselves stressful on the entire spine. You can thus very quickly find yourself in the frustrating predicament of taking two steps forward, three steps back in terms of low back and neck relief, even with an excellent yoga and/or fitness program. What to do?
Fortunately, there are a few easy steps you can take to relieve your back and neck of the constant stress experienced at work. Better yet, these only take a few minutes, with no need to change clothes:
- Take frequent breaks. These breaks need only be for a minute at a time, but it’s important to avoid remaining in the same, slouching, compressed position for long periods of time.
Think “extension, side stretch, twist.” Because these are the antidotes to the primary position we are all in throughout our day: flexion. Think of it: You sit with your legs out front. Probably your rib cage collapses a bit, further causing your upper back to “round out” and collapse. Your arms are held out in front of you in some way. This has the effect of tightening all the muscles on the front of your body, while weakening the muscles on the back of your body. The solution thus includes stretching the front of the body and strengthening the back, plus moving your body through the two other dimensions of movement, including side stretches and twists.
- Every time you take a break, perform a simple stretch or breathing exercise. It may seem like only a drop in the bucket, but the cumulative effect can really be impressive!
Know and understand the purpose of each stretch. What muscles are supposed to be elongated? What are you supposed to feel? If you just perform a stretch without this information, you may inadvertently perform it incorrectly, thwarting the benefit and instead putting your body at risk.
Hold each stretch for at least 20 seconds to get the full effect, breathing slowly and deeply to help relax the target muscles.
If time permits, perform the stretch twice, since we tend to rush through the first stretch we perform. Plus, the second time around will often feel looser, with better flexibility than the first.
The following “workplace stretches” are particularly helpful in easing tension from the back, neck and hips:
*As always, make sure you check with your doctor before engaging in any exercise or stretch.
-ep
Copyright ©2008 The Flexibility Coach, LLC
