Scene:
It’s just before 8 a.m. and I’m sitting at my office desk, getting that last sip of coffee in before the rush of the work day begins. My computer starts, the programs I need for the day are open, and I’m off! In the blink of an eye, it’s now 11 a.m. and I find myself at a good stopping point. I scoot my chair back from my computer, go to turn my head, and OUCH – a neck muscle cramps, sending a shiver of pain down the entire length of my back. After swaying my head left and right, and murmuring a few unpleasant words under my breath, I attempt to get up from my chair. Like a newly born giraffe, I struggle to stand upright, and it takes me a few seconds to gain my balance. Okay body, you’re upset with me…I get it.
The general idea here is that it’s entirely too easy to get lost in your daily work routine- or in your social media scroll session- and it’s even easier to forget the toll that’s actually being placed on your body whenever you’re sedentary for such lengths of time.
Most of us don’t have the “perfect posture” to begin with, and things get even worse when we’re sitting down, minds focused on the tasks in front of us. We slouch, we hunch, we crank our necks forward- all of which lead to that tight, tense feeling we get in the upper-body. A continuous pattern of poor posture when sitting can even cause a permanent muscle imbalance, in which the muscles in the upper back, neck, shoulders, and chest become overactive, leaving them strained and tight. Subsequently, the surrounding counter muscles in the front of the neck and mid-back become weak, as they are being used less frequently than they should be (underactive). This particular muscle imbalance is referred to as Upper Crossed Syndrome (UCS), is indicated by the overactive and underactive muscle groups intersecting in the shape of an “X” (see photo).
Most of us don’t have the “perfect posture” to begin with, and things get even worse when we’re sitting down, minds focused on the tasks in front of us. We slouch, we hunch, we crank our necks forward- all of which lead to that tight, tense feeling we get in the upper-body. A continuous pattern of poor posture when sitting can even cause a permanent muscle imbalance, in which the muscles in the upper back, neck, shoulders, and chest become overactive, leaving them strained and tight. Subsequently, the surrounding counter muscles in the front of the neck and mid-back become weak, as they are being used less frequently than they should be (underactive). This particular muscle imbalance is referred to as Upper Crossed Syndrome (UCS), is indicated by the overactive and underactive muscle groups intersecting in the shape of an “X” (see photo).UCS is becoming more and more common as we spend more and more time on our computers, phones, and tablets. It’s important to know, however, that adding in a brief session or two of stretching into your daily routine, specifically to those overworked muscles, can make a mound of difference in the way your body feels. Pair this with strength exercises impacting the under active muscles, and you’re bound to improve any sign of current or future muscle imbalances.
Below are a few simple stretches/exercises to keep those muscles balanced and happy, even if your office space is limited. Note – for the best results, each of these stretches/exercises should be repeated 2-3 times per session.
Neck:
- Chin tuck- pull your chin inward, as if you’re trying to make a double chin. Hold for 5 seconds. Repeat.
- Lateral stretch- using your right hand, gently pull your head down as if you’re trying to touch your right ear to your right shoulder. Hold 5 seconds. Repeat on your left side.
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Chin to chest- slowly lower your chin toward your chest. Hold for 5 seconds. Tilt your head 45° to the right, hold, and then tilt your head back to center. Repeat by tilting your head to the left, and then back to center again.
Shoulders:
- Shrugs- pull your shoulders up to your ears. Hold for 5 seconds. Now push your shoulders down and away from your ears. Hold in the lowest point for 5 seconds.
- Rotations- move both of your shoulders in a forward rotation, maximizing the range of motion. Complete 5 rotations, then switch to a backward rotation.
- Horizontal abduction/adduction- stretch both arms directly in front of you, parallel to the ground. Now, slowly move your arms out to the side to form a “T” with your body (abduction). Hold, and then move your arms back to the front position (adduction).
Chest:
- Pectoral stretch #1- lace your fingers behind your lower back, and firmly pinch your shoulder blades together. Hold for 10 seconds.
- Pectoral stretch #2- hold your arms stretched out to the side with your hand position about 12 inches away from your body. Simultaneously squeeze your shoulder blades together and reach your arms back behind you as far as possible. Hold for 5 seconds.
Written by: Stephen Eller for Locomtoion Fitness, 2019
Chin to chest- slowly lower your chin toward your chest. Hold for 5 seconds. Tilt your
head 45
°
to the right, hold, and then tilt your head back to center. Repeat by tilting your
head to the left, and then back to center again.
Shoulders
Shrugs- pull your shoulders up to your ears. Hold for 5 seconds. Now push your
shoulders down and away from your ears. Hold in the lowest point for 5 seconds.
Rotations- move both of your shoulders in a forward rotation, maximizing the range of
motion. Complete 5 rotations, then switch to a backward rotation.
Horizontal abduction/adduction- stretch both arms directly in front of you, parallel to the
ground. Now, slowly move your arms out to the side to form a “T” with your body
(abduction). Hold, and then move your arms back to the front position (adduction).
Chest
Pectoral stretch #1- lace your fingers behind your lower back, and firmly pinch your
shoulder blades together. Hold for 10 seconds.
Pectoral stretch #2- hold your arms stretched out to the side with your hand position
about 12 inches away from your body. Simultaneously squeeze your shoulder blades
together and reach your arms back behind you as far as possible. Hold for 5 seconds
