MSD’s Got You Down? We’ve Got 5 Ways To Prevent The Pain.

Tight neck, cramping shoulders, and an overall tense body are all signs that can lead to the development of one or more musculoskeletal disorders (MSDs). The unfortunate truth is that MSDs are one of the leading causes of missed days at work, and are a costly concern for employers in today’s workplace.

So how do we prevent MSDs? One way is to ensure employees are taking the time to incorporate short stretch breaks into their day. Static stretching can be performed by virtually anyone and can be done in almost any environment, including right at your desk.

While stretching is a great way to prevent injury, and reduce muscle tension and stiffness, it must be practiced safely which includes following a few guidelines.

• Don’t overdo it. Work within your limits and listen to your body.
• Never hold your breath. Breathe comfortably by exhaling when the muscle lengthens, (extends) to assist in relaxation.
• Perform each movement slowly to avoid putting strain on your muscles.

Today is your lucky day! We’re giving you 5 of the top stretches that can be performed right at your desk and require no equipment!

Glutes

Seated Butterfly: Sitting tall at the edge of your chair place both feet flat on the floor in front of you. Begin by lifting one leg up so the outside of your foot is resting on top of the opposing thigh. With the foot that is firmly placed on the floor, raise your heel as if you’re trying to stand on your tippy toes. Slowly lean forward while exhaling and feel the stretch in your glutes. Hold for 10 seconds and repeat using the opposite leg.

Shoulders

Shoulder Rotation: Sitting tall at the edge of your chair with your chin up, back straight, and arms at your side, slowly rotate the shoulders in a backwards motion by lifting them up, back, then down. Repeat this motion 10 times then reverse to a forward rolling motion.

Neck

Lateral side bend: Sitting tall at the edge of your chair with your back straight, arms at your side and shoulders in a resting position, gently pull your right ear towards your right shoulder. Hold for 10 seconds and repeat movement on your left side. To increase the stretch gently use your hand to pull your head even closer towards your ear.

Neck

Diagonal chin roll: Sitting tall at the edge of your chair with your back straight and arms at your sides, begin by dropping the chin diagonally to one side toward your armpit. Slowly glide your chin across your chest to the other side. Repeat 10 times going both directions.

Wrist

Flex and Extend: Sitting tall with a straight back, begin with one hand in front of the body at shoulder height, palm facing down. Use the other hand to pull on the back of the hand, bringing the palm down toward the body. Hold for 10 seconds. Reverse by pulling your hand up toward the body. Hold for 10 seconds. Repeat using the other hand.

Did we miss one? What is your favourite stretch? Please add yours in the comments section.