WWellbeing at home or work

Shoulder rolls and neck tilts

Roll your shoulders in a circular motion: front, up, back and down. Repeat 6-8 times. Tilt your head toward the right shoulder. Keep your shoulder blades down and hold for at least three breaths, then return to centre and do the same the other side. Benefits: Strengthens and stretches muscles of the shoulders and neck and releases tension.

shutterstock_129681527 stretchingSpinal Twist

Sit sideways facing the right side of your chair, with your right hand on the chair back. Make your spine vertical, not slumped. Slowly rotate your abdomen, ribs, shoulders, and head toward the right, gently pulling the right hand against the chair for leverage. Enjoy your maximum stretch for a few breaths and then slowly unwind. Sit for a few moments with a neutral spine before doing the other side. Benefits: Relieves sore lower backs and wrings out accumulated toxins.

Wrist Extension/Flexion

Reach your arms in front of you; extend your wrists while spreading out your fingers toward the ceiling (as if you are a police officer saying ‘Stop!’). Hold that position for a few seconds, then flex your wrists, reaching your fingers toward the floor; repeat 8-12 times. Benefits: Eases compression of the median nerve and tendons at the wrist; may help prevent carpal tunnel syndrome.

Hands stretch

Place an elastic band (with a reasonable amount of tautness, mind, not a really flimsy one) around the middle of all four fingers and the top of your thumb, all digits together. Now draw away your thumb, working against the resistance of the elastic band. Hold for a count of three and repeat five times. Swap hands. Benefits: Eases pressure on the carpal joints, great for RSI injuries and may help prevent carpal tunnel syndrome.

Wrist and forearm stretch

Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides Benefits: Eases compression tendons at the wrist; may help prevent carpal tunnel syndrome.

Rows

Start with your arms extended in front of you. Pull your elbows back as if you are rowing a boat. Draw your shoulder blades towards each other and down your back while keeping a neutral spine (don’t allow your back to arch, or your ribs to push forward.) Return to starting position and repeat 8-12 times. Helps correct poor posture

Find out how regular massage at work can help to relieve the symptoms of poor posture.