Muscle tension is something we all experience from time to time. Whether sitting at a desk for too long or getting up and down frequently throughout the day, tension builds up in our muscles when we don’t take a break to stretch. These are some of the simple home-based exercises we can do to relieve the tension and pain in our back and neck.
1. Simple Push-ups
If your desk has a ledge, you can do push-ups from there to relieve muscle tension. Find a spot on the window sill that gives you enough room to do some simple push-ups, using just your hands and feet as leverage. When you move into your push-up position, your hands should be on the floor within a foot of each other.
Hold this position while you bring your body down, then slowly raise yourself back to the start. Be careful not to overdo this exercise and strain your neck muscles.
2. Neck Rotation Stretch
The neck rotation stretch is a great way to relieve tension from the front of your neck and shoulders. While it might be easiest to do this exercise from your desk, standing is a viable alternative.
Sit on your office chair with your arms behind you and head upright. Keeping your elbows straight and fingers together, raise as far as possible. Be sure to keep your chin parallel with the floor. If it exceeds the level of the desk, put a little more effort into the stretch at first. Then slowly lower yourself to the start position while keeping your elbows straight and shoulders back.
3. Squat and Hold
Stand up straight with your feet slightly apart and knees completely straight. Breathe normally while allowing your knees to bend slightly at first. Hold this position for five seconds when you feel a nice stretch in your hamstrings. Then slowly return to the start position while keeping your knees completely straight. This exercise will help with leg and back stiffness.
4. Knee-to-Chest Stretch
Lie down on your back and stretch your legs straight up toward the ceiling. While keeping your feet facing upward, bend one knee at a time in toward you. Hold this position for 10 seconds or until you feel the tension dissipate from your back and abdominal muscles. This exercise will relieve lower back pain and stiffness in your lower body.
5. Calf Stretch
The simplest computer workstation lends itself to an easy calf stretch. Sit in your chair and rest your heel on the seat of the chair in front of you. Then lower yourself down, placing most of your weight on the ball of your foot. Hold this position for 10 seconds or until you feel a good stretch in your calf muscles. This exercise will also help with lower back stiffness and pain.
Ensure that you are wearing the right clothes type and comfortable with any position you might be required to use. Don’t forget to stretch before and after your workday so that your body can relax and recover. It will also help keep your back pain at bay.