Take Five! …And Stretch The TENsion From Your Workday

During the work day do you ever feel stiffness and tension in your muscles? This is a very common complaint for those working behind a desk. Here are some helpful stretches you can do to relax while at your desk.

1. Shoulder circles- make circles with your shoulders, you will be bringing your shoulders to your ears then pinch your shoulder blades together, last part is bringing the front of your shoulders forward thus completing the “circle”. (repeat sequence 10 times)
2. Neck stretches- making sure that your shoulders are not rising up, bring your left ear to your left shoulder and hold for 30 seconds. Repeat on the other side alternating to finish 3 times on each side (left and right)
3. Shoulder blade stretch- interlace your fingers and bring your arms outstretched in front of you (palms facing away from you), hold for 30 seconds and do it 3 times.
4. Triceps stretch- bend your right elbow and raise it towards the ceiling while holding it with your opposite hand. You should feel this stretch on the backside of your arm. Hold for 30 seconds repeating 3 times on each side
5. Low back stretch- while sitting in a stationary chair with no wheels hold onto the back of your upper leg behind your knee and gently pull towards your chest. Hold this stretch for 30 seconds and doing it 3 times on each side

When stretching never go beyond your comfort zone. If you are stretching and start to feel pain and or tension stop immediately. Remember to breathe in slowly and deeply during stretches, never holding your breath.

~Heather Hunt, PTA

Intecore Physical Therapy

Aliso Viejo Office

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Andrew Vertson

Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. He then earned his Master’s degree of Physical Therapy in 1996 and his Doctorate degree of Physical Therapy in 2002 from Loma Linda University. In 1996 he also earned his Certification as an Athletic Trainer. He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute.

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