Beat desk fatigue
Staying at Home and Your Body series
If you’re living anywhere in the world right now, chances are you’ve been affected by the COVID-19 restrictions in one way or another. Whether it be that you’ve had to set up work from home, or you’ve had to make changes to your exercise regime due to restricted access to the gym. Perhaps you’ve started a new hobby to pass by all the time spent at home, or you’re tackling the task of home schooling the kids – it’s fair to say we’ve all had changes to our normal routine.
It’s because of these changes in lifestyle that we are bringing you a small series of blog posts: Staying at Home and Your Body. Through these posts we will be addressing common aches and pains you might experience as a result of these changes in routine, as well as treatment options and home based exercises you can try in the comfort of your own home.
Staying at Home and Your Body – #1
“Desk Posture” – PART 1
We all know that we do it.
It’s 3:56 in the afternoon and the end of the day is near. You’re tapping away at the keyboard, trying to push the thought of another coffee to the back of your mind. The dull ache in your neck has been annoying you since 10am this morning, and you know the old desk chair you pulled out from the spare room isn’t nearly as supportive as it should be.
A last minute home office is definitely not ideal for working full time, but unfortunately with COVID-19 restrictions in place, a large number of people find themselves in this situation.
Neck and shoulder aches due to poor ‘desk’ posture are a common complaint we hear as myotherapists. Forward shoulders, slouched back, and forward head carriage. In order to address this posture, we first need to identify important structures that are involved:
- Tightness in chest muscles
- Weakness and lack of activation in rhomboid muscles – muscles that pull your shoulder blade in towards the spine
- Weakness in deep neck muscles
- Tightness in upper neck muscles – upper trapezius and levator scapula
To correct this posture, we need to stretch the tight muscles, and strengthen the weak muscles. How? Corrective exercises!!
Start with some basic exercises:
- Pec Door Stretch
AIM: Stretch and open the chest
WHEN: Take a break from your desk every hour to stretch and have a glass of water.
HOW: Standing in a door frame, make an L shape with your arm and place it on the frame. Keep your hips facing forward and take a step through the door.
Hold for 30 seconds each side.
- Upper Traps Stretch
AIM: Stretch your neck
WHEN: Sitting at your desk, every 60 minutes
HOW: Start sitting up tall with your shoulder blades in towards the spine. Choose a side of the body to stretch. On the side you have chosen to start with, slide that hand under your bum. For example, if you want to stretch the left side of your neck first, slide your left hand under your bum. This will pin down your shoulder so you can lift it. Bring your ear opposite side ear to your shoulder. If you are stretching your left, bring your right ear to right shoulder.
Hold this for 30 seconds, and then repeat on the other side.
- Rhomboid Activation
AIM: Activate the muscles that pull your shoulder blades in towards the spine
WHEN: Sitting at your desk, every 60 minutes
HOW: Sitting up tall, pull your shoulder blades in towards the spine and down towards the hips, then relax. Repeat this 10 times.
See one of our friendly Myotherapists for more information and treatment – we would be happy to help!
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