Sit too much? Try these tips.
Have you ever felt stiff after work? Do you sit all day? Here are a few tips or strategies to help reduce some of those body aches.
1. Get up and move around: We often get caught up in our work and forget to move, but it’s important to try and set reminders for yourself to get up every hour or two, or make goals for yourself to meet throughout the work day. Some people need a quick calendar reminder or alarm to get up and move around. Others need a competitive goal, climb 10 flights of stairs, walk 10k steps, do 10 squats after every bathroom break or water break. Whatever gets you moving, set a goal for yourself to get up and move every few hours throughout the workday. Start by looking at your step count today or thinking back to the last time you got out of your chair, and set a goal for the rest of the day.
2. Add a few stretches or mobility exercises to help with those tight joints. These can include stretches for your neck and upper back, low back and hips or other joints that may feel tight due to your sitting posture.
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- Seated upper back mobility
- Upper trap/scalene/levator stretches
- Seated chest opener/pull down
- Standing back stretch
3. Add an at home (before or after work) mobility routine when you have a little more space, these could be while watching TV or laying in bed or getting ready for bed.
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- Cat cow
- Open book
- Hip 90 90 switches
4. Get 10,000 steps. The more we move, the better we feel, and if one spends 8+ hours sitting at a desk throughout the day, then the body probably needs some extra movement outside of that time. Try and set a step goal (start small) and build from there. Tips to add a few extra steps to your daily walking include:
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- Park further away from your office or grocery store
- Take the stairs in your office building, maybe start with just down and the progress to up, or even just go up one flight and then take the elevator
- Get some fresh air after meals
- Set a walk timer, and get up and take a quick walk around the house, office building or even outside every couple of hours to reset from the desk posture.
5. Get a sit to stand desk or change your work ergonomics. It may be possible that your computer or chair are not set appropriately for you. Talk to HR about an ergonomics assessment or your physical therapist to discuss possible changes to your work set up.
If these fixes aren’t helping your stiff back or neck or you need some more assistance in removing that stiffness after long hours at your office, call Release Physical Therapy to schedule an appointment today. We look forward to helping you feel better at work and in your daily activities outside of work.
