Have you ever been sitting at work and suddenly felt a "hard lump" in your shoulder or pain radiating up to the back of your head? That's a warning sign from Office Syndrome telling you your body is starting to protest.
Many think you have to spend hours at a spa to relieve pain, but actually, you can "reset your body" in just one minute while waiting for a file to load or sipping coffee, using 3 quick moves you can do right in your chair.
1. The Chest Opener to reduce rounded shoulders.
How to do it: Clasp your hands behind your head, then slowly spread your elbows as wide as possible while slightly arching your chest. Hold for 15-20 seconds. You will feel a stretch across your chest and your shoulder blades moving closer together, which helps you breathe more easily immediately.
This stretch helps with: Rounded shoulders and a hunched posture leaning toward the computer screen, which is a main cause of shoulder blade pain.
2. The Neck Release to relieve stiff shoulders.
Sit up straight. Hold the edge of your chair with one hand, and with the other hand, reach over to gently pull your head toward the opposite side. Slowly tilt your head sideways until you feel a stretch in your neck and shoulder muscles. Hold for 15 seconds on each side. This will gradually ease the heaviness in your shoulders, like lifting a heavy weight off.
This stretch helps with: Tight shoulders from tensing your neck while staring at a screen for long periods or holding the phone between your ear and shoulder during calls.
3. The Seated Twist to unlock the lower back.
Sit with your back straight and feet firmly on the floor. Use your right hand to hold the left armrest or backrest, then slowly twist your torso to the left, keeping your hips still. Hold for 15 seconds on each side. This will feel like "tightening the screws" of your body anew, loosening stiff and tense muscles.
This stretch helps with: Lower back pain caused by sitting in the same position for long periods, leading to muscle stiffness.
Don't wait until the pain is unbearable to try these. Set an alarm every 1-2 hours to stand and move a little. This will clear your mind and boost your productivity significantly.