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Stretches You Can Do at Work

Sitting at a desk for 8 hours a day can take a serious toll on your health. Not only can it lead to chronic back pain, but it can cause weight gain, high cholesterol, and heart disease. This neutral position affects your back, shoulders, neck, and overall health. Luckily, you can always take a few minutes out of your busy work schedule to stretch, helping to alleviate these aches and pains.

Back Stretches

People tend to hunch over their desk, which can put a serious strain on your back. The following are stretches that specifically target your back to release built up pressure.

Back Stretches Palm Harbor, FLLow back release – Turn sideways in your chair. Grab the back of the chair and gently twist your abdomen towards the back of the chair. For example, if you are sitting with the left side of your abdomen facing the back of the chair, you will twist your abdomen to the left. Hold for a few seconds, and then release.

For another stretch, from the same starting position, grab the back of the chair with the hand closest to it. Then, take your other hand and reach forward, grabbing the leg of the chair that is closest to your opposite leg (ex. if you are reaching with your right hand, grab the leg of the chair closest to your left leg).

Upper back stretch – This stretch will target your upper back, and you can do it either seated or standing. Begin by stretching your arms out in front of you. Interlace your fingers together, with your palms facing out. Now, stretch your arms forward, and as you do so, contract your abs and round out your back. Imagine there is a big ball in your lap that you have to curve yourself over. You should feel a stretch in your upper back, shoulders, and traps.

Neck and Shoulder Stretches

In addition to hurting your back, long hours in a neutral position can affect your shoulders and neck as well. These stretches will target those areas, providing relief.

Neck stretch – While sitting normally in a chair, grab the right side of the chair with your right hand. Tilt your head to the left. You can gently pull it away to create a deeper stretch. Do not use your other hand to literally pull your head, just imagine your head is getting gently tugged in the opposite direction. Hold for a few seconds, and then repeat on the other side.

Shoulders stretch – Stand with one arm facing a wall. Begin to slowly move your arm in a clockwise circular motion along the side of your body, while keeping your arm straight. It should look like you’re making a large circle on the wall next to you. Do this for a few seconds, then begin to move it in a counter-clockwise circle. After you’ve done this for a few seconds, switch to the other arm.

These are just a few stretches you can use to keep your muscles stimulated during long work days. If chronic pain continues to hinder your ability to work or your daily life, please contact Tarpon Total Health Care at (727) 934-0844 to discuss further chiropractic care options.

Get Fast Pain Relief and Start Feeling Better Today

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What are we doing at TTHC to address COVID-19?

We assure you that we are monitoring the situation and abiding by all federal and state policies, as they are rolled out. We are also following all CDC guidelines:

  • All staff disinfect their hands before and after all procedures
  • Staff are wearing masks all day
  • Alcohol sanitizer is available throughout the office for patient and staff use
  • All surfaces and heavily touched areas such as door handles, benches, chairs and card readers for payment are being sanitized before, during and after the work day
  • All treatment tables are completely sanitized between each patient.

To help prevent the spread of the virus, we ask our patients who will be coming into the office to please:

  • Practice social distancing - keep at least 6 feet away from other patients, especially in high traffic areas such as the front lobby and waiting room
  • Wear your mask
  • Be patient with our team - all patients will have their temperature taken upon arrival at our office - if you do have a fever, we will ask you to please consult your primary care doctor, and reschedule your appointment
  • Wash and dry your hands thoroughly after using the restroom
  • If you cough or sneeze, do so into a tissue and wash and dry your hands afterwards
  • If you are exhibiting signs of illness (fever, body aches, shortness of breath,) consult with your primary care physician and call to reschedule your appointment, as we are not treating COVID-19 in our office