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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Chiropractor Bowmanville

Chiropractor Bowmanville

There are many reasons why people visit a chiropractor.

THESE MAY INCLUDE:

 

  • low back pain
  • stiffness
  • joint pain
  • neck soreness
  • headaches
  • whiplash
  • rib pain
  • chest pain of joint origin
  • numbness & tingling due to a ‘pinched’ nerve
  • sciatica, whiplash and many more.

 

 

We wish to maintain healthy spinal mobility through Chiropractic care.

Chiropractic is a field of the health sciences which focuses upon the body’s neuromusculoskeletal system (that is the nervous system, muscles & joints) and on the way your body’s skeletal and nervous systems are working.

Your spine is the basic path for your central nervous system. A Chiropractor in Bowmanville is expert professional to use a huge number of methods to examine, diagnose and treat your spine and bone structure.

A chiropractic spinal adjustment is a peaceful hands-on handling of the vertebral joint. An adjustment helps you in relaxing the joint stiffness and unlock the fixed spinal segments, allowing the body to correct itself and get back to normal faster.

OUR SERVICES

Providing quality hands on care for a number of musculoskeletal conditions such as, general extremity, spondylolisthesis, bulging discs, nerve entrapments, and cervical radiculopathies. Dr. Amit Sharda also  helps in promoting Chiropractic wellness to make perfect spinal health and decrease the chance of future issues down the road.

 

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Benefits of Physiotherapy Treatment Techniques

Physiotherapist in Bowmanville

Physiotherapy treatment is a method that focuses on the science of movement. Physiotherapy involves techniques that help restore movement and function to anyone affected by an injury, disability or health condition. Physiotherapists help people affected by illness, injury or disability through movement and exercise, manual therapy, education, and advice.

Benefits of Physiotherapy include:

Improved physical performance
Relieves muscle spasm
Treatment for sports injuries
Improves sleeping pattern
Faster surgical recovery
Reduce stress and anxiety

Physiotherapy can help you avoid surgery, reduce your medication, manage your pain and reduce the risk of injury. Physios are highly qualified and can help you with a range of conditions and symptoms, including chronic conditions such as arthritis. Compared with many other treatments physio is also highly cost-effective and you can self-refer. Physiotherapists work in concert with other healthcare professionals, and physicians may recommend a course of physiotherapy after an injury, surgery or health issues as heart attacks or strokes. Each session with a physiotherapist is unique because it depends on the client’s health issues and needs.
Are you Looking for expert Physiotherapist in Bowmanville? Visit Spinewise Medical clinic Today and meet with Expert Physiotherapist Dr. Amit Sharda.

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Trust the team at Spinewise for Bowmanville Chiropractor

Chiropractor Bowmanville

The lifestyle we are leading in the modern world gives us money, fame and much more. But for succeeding we need to toil hard. As such the lifestyle is such that it does not allow us to rest at all. Even at times we are caught up in such important work that we do not care about our seating posture. We also neglect the required activity of exercising, proper eating and much more. If you are also having the same lifestyle then one day or another you would suffer from pains like the back pains and other. If such pains become chronic then they would start interfering with the way of life. Even at times it can spike due to varied triggers. Chiropractic is that medical practice which is the most effective when it comes to tackling of the pains. The chiropractor can be contacted along  Spinewise. You should in case of the pains must get in touch with the team of professionals at Spinewise and ask for their help.

It is good to know that Chiropractic is the medical practice that is effective when it comes to tackling of the pains without using the drugs. In best of cases, the application of this technique leads to reduction of discomfort and pain in a big way. If you are also suffering from pains then it is the right time to hire a Chiropractor in Bowmanville. The experts could be hired from the best Spinewise.

Chiropractor in bowmanville would be need when you would have a back pain and you would be requiring an effective as well as the gentle form of care. The Chiropractor is the one who specializes in treating the ailments related to the nerves as well as the musculoskeletal system with ease. Lower back pain is one such place when the need is to get the service from a quality Chiropractor bowmanville. At Spinewise the usual way in which the Chiropractor would treat these disorders would be also the guided exercises. Patients would be taken through routines that would involve gentle exercising of the affected areas of the body.

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Tackle back pains along Spinewise chiropractor bowmanville

Chiropractor Bowmanville

The modern lifestyle is the hectic one and we do not get the proper time to rest. Also in the lifestyle we often get caught up in the work and we neglect the posture in which we are sitting and standing. This leads to frequent and at times chronic back pains. When the problem becomes the chronic one, then it starts interfering with the life and makes it of a lower quality one. In some cases the pain is spiked along varied triggers. Chiropractor Bowmanville can help in attainment of a healthy lifestyle.

About the Chiropractic practice:

Chiropractic is the medical practice that is the most effectual one when it comes to handling of the back pains. It is known for providing the gentle healing without the use of drugs. Also with the practice there is seen high reduction in both pain as well as the discomfort. If one is suffering from the back pain, then they must consult chiropractic. Chiropractor in bowmanville is found of a good quality when one gets in touch with the experts at Spinewise.

Why to visit the Chiropractor?

A chiropractor is the best person who would provide an effective as well as the gentle care. The person is specialized in treatment of any problems of the nerves as well as the musculoskeletal system. Lower back pain is one such area the healing of which could be done along quality chiropractic. The usual way in which they tackle these disorders is by series of guided exercises. The doctor would take the patient through a routine which would involve gentle exercising of the affected area of the back. The exercises often involve the physical stretches and these are structures scientifically. A Chiropractor apart from the exercises also combines other treatments and helps in easing of the back pain. A trained chiropractor assesses the condition and does the suggestion of the best treatment route as per the affected person. So, if one is suffering from pains and want a gentle and effective healing for it, then they need to get in touch with the chiropractor in bowmanville. Chiropractor bowmanville is there at Spinewise.

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