Stay Injury Free: 10 Steps For Office Workers

Have you ever wondered why you have little nagging aches and pains every time you do something? Or do you just think it has a lot to do with your age or the nature of your job? What if I told you it has nothing to do with your age or job? What if I told you it has everything to do with how well you train for your job?

I am aware that you probably do not have the time to go to the gym everyday, but sitting behind a desk is hard on your body. Do you have back pain when you stand up for any length of time? By sitting most of the day, the front of your thighs shorten. If you slouch in your chair or look down at your screen, you will have headaches or mid back pain. Here are the 10 most important you can do even at your office.

1. Strengthen your Rhomboids- you must asking yourself -WHAT? This area is between your shoulder blade and spine in the middle of your back. You can use either hand weights or a rubber band, then bend over at the hips, let your arms hang to their full length. Spread your arms out to your side by squeezing your shoulder blades together. Pretend you are squeezing a lemon between your shoulder blades. Now slowly release your shoulder blades and let your arms come all the way back down. As you are coming down count slowly to 5. Repeat this for 3 sets of 10 repetitions.

2. Strengthen your Chest- Lying on your back, use your hand weights or rubber band to push your hands straight up to the ceiling. Slowly bring your arms back down at a count of 5. Repeat for 3 sets of 10 repetitions.

3. Strengthen the middle chest- Lying on your back with a hand weight in each hand, spread your arms out to your sides. Lift your arms, keep them straight, all the way up until your hands touch. Now slowly lower your arms down to the floor at a count 5. Repeat this for 3 sets of 10 repetitions.

4. Abdominal exercise- Lying on your back, lift your knees up while your feet are still on the floor. This will flatten out your back. Put your hands behind your head with your elbows flat. Now lift your head as is you are trying to touch the ceiling with your nose. Do not pull with arms and keep your elbows flat. Lift with your stomach muscles on the top of your stomach just below your ribs. Slowly lower your body down at a count of 5. Repeat this for 3 sets of 10 repetitions.

5.Lower abdominal exercise- Lay on your back with your legs straight out. Place your hands under your butt with your palms facing down. Adjust your hands until you are comfortable. Keeping your feet together, lift your legs up about 6 inches off the floor. Pull with your lower abdominal muscles only. Lower your legs down at a count 5. Repeat 3 sets of 10 repetitions. If you feel any discomfort in your back adjust your hands under your butt until it stops. You can also use a pillow to help out.

6. Front Hip stretch- because you sit a lot, stretching the front of your hips will stop low back pain. Place one knee on a pillow on the floor. Stretch your other foot out in front of you with your knee bent. Keep your torso straight up and lean forward. When you lean as far as you can, your front knee should directly over your ankle. If it over your toes, then extend your foot farther out. If your knee is behind your ankle, then bring your foot back. Hold the stretch for 2 seconds and repeat 10 times. Now do the other leg.

7. Hip Stretch- this stretch will open up your hips and relieve the pressure from sitting for several hours. Lying on your back with your legs straight out. Lift your right leg, bending at the knee. Take your left hand and grab your right knee. Keep your body flat by pointing your left toe to the ceiling. Pull your right knee straight across your body and hold for 2 seconds. Repeat 10 times. You should feel the stretch in your right hip joint. If not, you are rolling your back. Lay flat and try again. Now do the other side.

8. Shoulder Stretch-Sit upright in a chair. Extend your right arm out in front of you with your thumb pointing to the ceiling. Bring you right arm across your body and grab your right elbow with your left hand. Do not bend your arm as you extend your right arm across your body. Hold for 2 seconds and repeat 10 times. Now do the other side.

9. Back of Neck Stretch- Since we lean over while looking at our computer screens, our necks fatigue out. Sitting tall in your chair, tuck your chin down to your chest. Take your hand, either hand, it doesn't matter, and place it on the crown of your head. Now pull your head down and hold for 2 seconds, then repeat it 10 times.

10. Front of Neck Stretch- lean slightly forward in your chair. Take both hands and palce the palms on each side of your chin. Push your up so you can see the ceiling. Hold for 2 seconds and repeat 10 times.

These are the basic exercises and stretches to help stop daily aches and pains. Being consistent is the key to preparing your body for any activity you do. As you do these exercises you will find they will get easier. When that happens increase the amount of sets, or repetitions to 15, or you can even increase the weight. I would suggest doing these 3 times a week. If you miss a day, don't stress, just go back and pick it up. You will be fine.For more exercises and stretches like these, along with recipes, cooking videos, and self massage tips, go to Muscle Repair Shop.com.

For more information on working injury free, check out The Muscle Repair Shop's great articles on taking care of your The Muscle Repair Shop

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