Making sure you are physically ready for work can sound strange, especially if you work at a desk job. You might wonder, “why do I need to be physically ready to sit at my desk all day?” According to the U.S Bureau of Labor Statistics, half of all workers spend 60% or more of the workday sitting. Increased time spent sitting can lead to muscle tightness which causes pain and leads to poor posture. Increased emphasis on stretching and good posture before work can decrease the risk of injury and promote improved health and safety. Investing time in creating good pre-shift habits is an essential part of having a successful day.
Prevention
The best way to treat a musculoskeletal injury is to prevent it from happening in the first place. The more we focus on stretching and posture each day and make it part of our daily routine, the less likely we are to sustain an injury. This requires comprehensive stretching programs and consistency in routine. Pre-shift stretching has been shown to decrease the risk of injury, reduce levels of fatigue, improve posture, and improve balance and coordination.
Consistency is key. Find a time each day prior to starting your workday and make it a routine. These stretches can be done at home before going to work, or even from your desk at work. Stretches are meant to be performed to the point where they are comfortably strong but not causing pain. If you are experiencing pain with any stretch, stop this stretch and consider finding your local physical therapy clinic.
Pre-Shift Stretch Routine
The following stretching routine is meant to focus on the key muscles that get tight and painful with desk-based jobs but can also be utilized effectively with jobs that have higher levels of activity. The goal would be to stretch for about 7-10 minutes per day with the most benefit from completing these twice daily. Each stretch should be held for about 30 seconds and done for three repetitions.
- Hamstring Stretch
- Begin sitting upright with one leg straight forward and your heel resting on the ground.
- Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg. Hold this position.
- Make sure to keep your knee straight during the stretch, and do not let your back arch or slump.
- Piriformis Stretch
- Begin sitting upright in a chair.
- Lift one foot and rest it on your opposite knee. Slowly lean forward until you feel a stretch along the underside of your thigh. Hold this position.
- Make sure to keep your back straight as you bend forward.
- Wrist Flexion Stretch
- Begin sitting upright in a chair.
- Lift your arm straight in front of you with your palm facing down, then gently press the back of your hand down and toward your arm. Hold this position. You should feel a stretch on the top of your forearm.
- Make sure not to apply too much pressure during the exercise, this should be a gentle stretch.
- Wrist Extension Stretch
- Begin sitting upright in a chair.
- Lift your arm straight in front of you with your palm up, then gently press your palm down and back toward your arm. Hold this position. You should feel a stretch on the bottom of your forearm.
- Make sure not to apply too much pressure during the exercise, this should be a gentle stretch.
- Upper Trapezius Stretch
- Begin sitting upright in a chair, grasping the edge with one hand.
- Rotate your head up and to the side opposite of your anchored arm and slowly lean it toward your shoulder, applying pressure with your hand until you feel a stretch and hold.
- Make sure to keep your back straight during the exercise.
- Levator Scapula Stretch
- Begin sitting upright in a chair, grasping the edge with one hand.
- Rotate your head to the side opposite your anchored arm, then tuck your chin towards your chest. With your free hand, grasp the back of your head and gently pull it down until you feel a stretch and hold.
- Make sure to keep your back straight during the exercise.
Added benefits from breaks and mindfulness
The routine above is a good place to start, but it all comes down to consistency and mindfulness. If you carve out the time daily to perform the stretches, it becomes a normal part of your routine. You will see success over time with decreased muscle soreness, decreased muscle fatigue, and improved levels of flexibility. The pre-shift stretching routine should just be one part of your process for preventing injury. It also takes mindfulness and awareness of your posture throughout the day, as well as taking breaks. With increased time spent sitting, muscles are likely to get tight and become more resistant to change. By taking a short walking break each hour throughout the day, we can alleviate some of these negative side effects and promote improved health while decreasing the risk of injury.
We Can Help
Pain should not be a part of your workday. By performing the pre-shift stretching routine and focusing on posture and body mechanics throughout the day, we can improve health and decrease risk of injury. If you have pain, you may benefit from a one-on-one evaluation with a healthcare professional from the Ivy Rehab Network. Click here to find a location near you.
Article By: Laura DiGioia PT, DPT
Laura DiGioia PT,DPT began their Physical Therapy career nine years ago as a graduate of University of the Sciences in Philadelphia. Laura is a practicing physical therapist and Regional Director for Ivy Rehab Network. Laura loves working with all patient populations, especially geriatric and work comp patients. She believes in the importance of providing expert education to improve adherence to clinical programs. Laura enjoys working with all types of populations to help them reach their goals and return to improved function. She currently treats patients at Ivy Rehab locations throughout Burlington County and Mercer County, NJ.
