By Wei-Ching Lee, M.D. (as published in Mountain View News)
Q: I feel stiff especially in my neck, shoulders, and legs from my hour long commutes to work. What can I do to help relieve my the stress on my body from my commutes?
A: Most of us, spend the a majority time of our waking daily lives sitting down. Our bodies were not meant to take on the stress of sitting for long periods. Yet many of us have jobs and commutes that require us to sit for long periods at a time. These commutes are taking a toll on our health. In fact, the American Journal of Preventative Medicine found that in a study of 4,000 commuters, those with the longest commutes had poorer cardiovascular (aka heart) fitness, larger waist circumferences and higher blood pressure.
Not only are we sitting for long periods on our commutes, we are also sitting doing office work.
You may not be able to get your heart pumping much or lift weights during your commute, but you can do plenty to offset the stiffness of sitting.
Next time you finish a long commute, try these moves at your desk while you are sitting in your chair:
POSTURE PULL: Extend your arms in front. Then while keeping your hands in place, . think of lifting your chest and bringing your shoulders back as if you are bringing your shoulder blades together. Try not to shrug your shoulders but instead think of bringing them back and down. Improving your posture helps alleviate stress as well as prevent shoulder injuries.
NECK TENSION RELEASER: Grab your seat with your left hand. Place your right hand on your head and gently pull to the right. Hold, then repeat with the other hand.
PIRIFORMIS STRETCH: Cross your legs. Then gently lean forward until you feel a stretch in your buttocks. Hold for 10-15 seconds and switch sides.
SEATED HAMSTRING STRETCH: Extend your left leg forward. Reach your right hand out towards left toes. Hold for 10-15 seconds then switch sides.
As with any exercise program, please discuss with your physician before performing any of these exercises.
Q: I feel stiff especially in my neck, shoulders, and legs from my hour long commutes to work. What can I do to help relieve my the stress on my body from my commutes?
A: Most of us, spend the a majority time of our waking daily lives sitting down. Our bodies were not meant to take on the stress of sitting for long periods. Yet many of us have jobs and commutes that require us to sit for long periods at a time. These commutes are taking a toll on our health. In fact, the American Journal of Preventative Medicine found that in a study of 4,000 commuters, those with the longest commutes had poorer cardiovascular (aka heart) fitness, larger waist circumferences and higher blood pressure.
Not only are we sitting for long periods on our commutes, we are also sitting doing office work.
You may not be able to get your heart pumping much or lift weights during your commute, but you can do plenty to offset the stiffness of sitting.
Next time you finish a long commute, try these moves at your desk while you are sitting in your chair:
POSTURE PULL: Extend your arms in front. Then while keeping your hands in place, . think of lifting your chest and bringing your shoulders back as if you are bringing your shoulder blades together. Try not to shrug your shoulders but instead think of bringing them back and down. Improving your posture helps alleviate stress as well as prevent shoulder injuries.
NECK TENSION RELEASER: Grab your seat with your left hand. Place your right hand on your head and gently pull to the right. Hold, then repeat with the other hand.
PIRIFORMIS STRETCH: Cross your legs. Then gently lean forward until you feel a stretch in your buttocks. Hold for 10-15 seconds and switch sides.
SEATED HAMSTRING STRETCH: Extend your left leg forward. Reach your right hand out towards left toes. Hold for 10-15 seconds then switch sides.
As with any exercise program, please discuss with your physician before performing any of these exercises.
Wei-Ching Lee, M.D. is a UCLA-trained board certified physician specializing in Physical Medicine & Rehabilitation at Arc Motion Rehab Medical Clinic at 55 E. Huntington Dr, Suite 219, Arcadia, CA where she provides non-surgical care for muscle, arthritis, and nerve conditions. If you have any pain, injury, wellness, or exercise questions for future articles, please email Dr. Lee at info@PainRehabMD.com. You may reach Dr. Lee at 626-817-3422.
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