Activate your muscles from the core

Postdate: 15 July 2016

Spending the entire day at the office can cause some inconveniences or discomfort. Sitting in a wrong position for a long time can, for example, cause back pain, a stiff neck, and sore shoulders. This posture is a pattern you have developed over time. The good news is that you can 'relieve' your work posture by doing some simple stretching exercises.

'If you stretch correctly and regularly, you will find that every movement you make becomes easier'

Work posture
The core muscles give your body stability and balance. By training these muscles, you have a smaller chance of lasting back and neck problems as a result of a wrong or prolonged seating position. An active (slightly tensed) posture ensures that the muscles you use less frequently, such as your pelvis, lower back, and abdomen, will become stronger and learn to work together. There are a lot of exercises you can do in between, but stretching exercises can be done almost always.


An exercise for your back, shoulders, and chest: stand up with your legs slightly spread and bent. Grab your hand together behind your back and stretch your back. Breathe in deeply. Slowly bend forward while your arms are still stretched behind and moving upwards along with the movement. Then exhale slowly.


An exercise for your shoulders and back: sit on the floor with your knees bent and your feet against each other. Breathe in deeply. While you stretch forward, it is important to keep a straight back, so bend from the hips. Then exhale slowly, while keeping your head towards the floor.


An exercise for your shoulders and neck: reach with your arms towards the ceiling while you breathe in slowly. Exhale while you bend your upper body to the right. Then move slowly back to the middle, and repeat the exercise to the left.

It is important to be continuously aware of a wrong posture and to practise a right posture. These stretching exercises are just one way to have less back and neck problems. Ultimately, you need to make a habit of maintaining a good work posture.

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