Best Stretching Exercises for Office Workers

Sitting for long periods of time can leave desk workers with achy muscles. Experts recommend taking a stretch break every 20-30 minutes. Let’s take a look at some of best stretching exercise for office workers.

 

Stretch

 

 

 

 

 

 

 

 

 

 

 

FINGER STRETCHES

  • Separate and straighten your fingers until you feel a stretch
  • Keep your hand in alignment with your wrist the whole time
  • Hold for 10 seconds.
  • Then, with your hands in the same position, bend the knuckles
  • Hold for 10 seconds.

WRIST STRETCH

  • Grasp one hand slowly pull back your fingers
  • Hold for 5 seconds.
  • Then gently press the back of the hand. The stretching hand should be down with the palm facing you
  • Hold for 5 seconds.
  • Repeat with the other hand

BACK OF NECK STRETCH

  • Lower your chin to your chest.
  • For an added stretch place your hands on the back of your head and very gently press down on your head so you feel more of a stretch through the back of the neck.
  • Hold for 15 to 30 seconds.

SIDE NECK STRETCH

  • Turn your head to one side while keeping your shoulders straight
  • Keep your chin parallel with the floor.
  • Hold for 15 to 30 seconds.
  • Turn your head to the other side and repeat.

ELBOWS-OUT CHEST STRETCH

  • Place your hands behind your head.
  • Squeeze your shoulder blades back and down as you bring your elbows back as far as possible.
  • Hold the stretch for 15 to 30 seconds.

SHOULDER SHRUG

  • Bring your shoulders up toward your ears
  • Hold for 5 seconds.
  • Roll your shoulders back and down Repeat 5 to 10 times

ACROSS-THE-BODY SHOULDER STRETCH

  • Place one hand under your elbow
  • Lift the elbow and extend it across your chest without rotating your body
  • You will feel a stretch along the back of your arm and into the back of the shoulder
  • Hold for 15th 30 seconds.
  • Repeat with the other arm

OVERHEAD SHOULDER STRETCH

  • Lift one arm and gently bend it behind your head
  • Place your other hand on the bent elbow to stretch the back of your upper arm, shoulder and back
  • Hold for 15 to 30 seconds.
  • Repeat with the other arm

LOWER BACK STRETCH

  • Sit forward in your chair
  • Bring one knee toward your chest and gently pull the back of the thigh toward you.
  • Keep your back straight and avoid leaning forward
  • Hold for 15 to 30 seconds.
  • Repeat with the other leg

QUAD STRETCH

  • Stand and place one hand on the back of a chair or desk for stability
  • Grab one leg (with the arm on the same side) and bring it toward your glutes.
  • Stand tall and keep your knee pointing straight down, not out to the side
  • Hold for 15 to 30 seconds.
  • Repeat with the other leg

Cut down on work-related muscle soreness by stretching your shoulders, wrists, back, neck, and legs throughout the day. And, we also hope you will follow our advice on best stretching exercises for Office Workers.

For more information visit our clinic Spinewise.

 

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Ins and Outs of Acupuncture

Accupuncture

Acupuncture has been used for centuries, and early signs of the technique can be found as far back to at least 100 B.C. in China. All over the eastern world acupuncture has historically been a staple in medicine and healing.

Most commonly used to treat conditions like chronic pain and nausea, acupuncture is based on a traditional belief of energy flowing through the body called ‘chi’ or ‘qi.’ Using a series of small needles acupuncturists work to open the flow of that energy and alleviate blockages that can cause disruptions in our health.

Acupuncture is safe and effective and is a wonderful alternative to any modern treatment that can come with the risk of severe side effects. Complications from the treatment are very rare and certified acupuncturists are trained in safety procedures to make sure they are using clean, sterile needles with every treatment.

Many people shy away from the idea of acupuncture because of a fear of needles and pain but once your acupuncturist gets started you may feel a momentary sharp pain from insertion, and many people find the pain to be minimal to non-existent. Depending on the location of your treatment you may feel a deep ache in some areas while the needles are in place.

Your acupuncturist will decide how deep the needles will be inserted based on your needs and the entire process can last anywhere from five to sixty minutes. Acute symptoms take longer, and multiple treatments may be required for optimum results. Some acupuncturist use heat and electricity to boost the effectiveness of the treatment, but the practice varies between practices.

Learn about acupuncture points and acupuncture benefits. Visit Spinewise Clinic. Trusted acupuncture clinic in Bowmanville. We are a Spinewise is a state-of-the-art medical centre which specializes in a complete range of wellness and general health programs. Contact Now!

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Chiropractic Clinic For Your Child

chiropractic for children

 

Most of the people associate chiropractic treatment with neck or back pain. Whereas this therapy can provide symptomatic relief in several diseases. Particularly, a Bowmanville Chiropractic Clinic will help your children develop a strong nervous system and strengthen their internal resistance to diseases.

How Does a Bowmanville Chiropractic Clinic Help Kids?

In Bowmanville, Chiropractic treatment is used to cure spinal structure in children. Many children  during their growing years face severe problems with the spine positioning which results in imperfect structure of the spinal cord leading to number of diseases. Sometimes children have spinal malfunction since their birth which occurs due to the improper fetal positions, which can either lead to an improper structure or restrict the growth of the fetal spine .

Occasionally, intervention methods during childbirth, such as ventouse suction, forceps or caesarean section, can also cause spinal problems in the baby. Since many human activities, such as walking and sitting, extract power through the spine, an improper spinal cord can bring many deformities in the body structure.

Other health complaints in children  can also cured by chiropractic treatment. This treatment is highly effective in curing asthma,allergies,colic, sleep disturbances, scoliosis, breastfeeding difficulties and other improper reflexes.

Exclusive Child Treatment at Texas Chiropractic Clinic

Treatment of children at a Texas chiropractic clinic is not the same as that for adults. Adults having a rigid spinal cord structure requires considerable force for fine adjustments. However, children’s bones are very flexible, as well as fragile. Spinal alignment in children involves soft pressure with the fingertips. Expert chiropractors use activator instruments that deliver a uniform force to the spinal segment, which helps in proper placement. Cranial procedures are also applied to mobilize a child’s bones for adjustments.

Chiropractic treatment in children delivers better results in less time than for adults. Usually, it takes only a few adjustments to bring the spinal cord in proper position.

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Bowmanville Chiropractic Clinic

 

Bowmanville Chiropractic clinic

With the regular operation of Resume Chiropractic Clinic, our motto is to facilitate a space that’s greatly welcoming and that provides an environment into which our patients can come with complete positive assurance and  they’re going to walk out feeling better than they walked in.There’s no problem with what goes on here. We procced accordingly what we’ve spent many years learning in school and apply our skills in the best efficient way to our patients on a case-by-case basis.

Our Bowmanville Chiropractic Clinic is equipped with state of the art x-ray diagnosis, interpretation and physical therapy modalities to give the best care possible for your Issues.  The procedure of treatment we use are gentle, low force techniques to keep the patient’s comfort a primary goal in our therapeutic concerns.

 

Various Things We Treat With Chiropractic Care

  • Auto Accidents
  • Bike Accidents
  • Low Back Pain
  • Mid Back Pain
  • Neck Pain
  • Headaches
  • Disc Injuries
  • Extremity Pain
  • Postural Imbalances
  • Sprains And Strains
  • Scoliosis
  • And Many More!

 

We have many Chiropractic Treatment Options

We use a variety of procedures to help you  to achieve your health and function, including:

  • Diversified Chiropractic Spinal And Extremity Adjustments
  • Instrument-Assisted Chiropractic Adjustments
  • Instrument-Assisted Soft-Tissue Manipulation
  • Massage Therapy
  • Cupping
  • Flexion-Distraction
  • Therapeutic Ultrasound
  • Electrical Muscle Stimulation
  • Therapeutic Exercise
  • Nutritional Counseling
  • Kineseotaping
  • Nasal Specific Technique
  • And More!

 

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Benefits Of Osteopathy Treatment

Osteopathy is a  drug-free, non-invasive manual therapy that improves the overall health of the body by manipulating and strengthening the musculoskeletal framework. It is a natural medicine with the intention of restoring the normal function of the body by treating the causes of pain and imbalances that may be the result of injury, illness, stress, and the chronicity of daily living. Osteopathy Treatment involves gentle and subtle manipulation, especially of the muscles and soft tissues. The doctor may stretch or massage the muscle. These techniques include stretching, gentle pressure, and resistance, known as osteopathic manipulative medicine.

There are several benefits of Osteopathy which are as follows –

  1. Osteopathy removes the underlying cause of pain.
  2. It reduces pain and stiffness in muscles and joints.
  3. Increase the range of motions in the joints.
  4. Encourage the body to heal itself.
  5. Relieve chronic pain.
  6. Decrease the stress on the joints
  7. Reduce tension in the body.
  8. Relieve tension headaches and migraine headaches
  9. Help the body to adapt to hormonal and structural changes during pregnancy.
  10. This therapy helps to improve postural problems due to pregnancy, sports injury, driving or work strain, or digestive issues.
  11. Treat spinal problems resulting from poor posture or spinal disk injuries.
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