How To Stay Supple When Hunched Over A PC For Hours

How busy lawyers who work long hours at their desk can stay supple and healthy in the office

Stretching is something we should all do on a regular basis, especially those of us who spend a good deal of our time desk bound in front of a PC.

It is essential to maintain a reasonable level of flexibility to ensure that our joints and muscles function properly and allow us to keep on the move and out of pain. The good news is that this can easily be achieved by undertaking a few regular and simple stretching exercises. And as well as helping us to perform better whether that means in our everyday actions or for sport, being more flexible also means we reduce our risk of sustaining an injury or suffering from long term muscular or joint pain.

Chartered physiotherapist and sports scientist Chris Norris of Norris Associates in Manchester and Cheshire is a world-renowned expert on the subject of stretching. Also a leading lecturer on physiotherapy, he works with corporate clients across the North West to offer on-site physio and holistic treatments, work station assessments and ergonomic training.

A prolific and respected author, Chris has recently published his seventh book – A Complete Guide to Stretching. “Everyone and anyone can improve their core flexibility just by performing a few basic stretches every day,” says Chris. “I would recommend that people working at a desk perform the following three stretches on a regular basis to avoid stress and injury. It is amazing what a difference such simple measures can make.”

Over head reach

• Sit upright with shoulders touching chair back
• Interlink fingers and reach overhead keeping arms straight
• Reach up and back pressing your upper back and shoulders against the chair back.  Repeat 3 times

Chin tuck

• Sit upright and keep looking forwards (don’t look down)
• Tuck your chin in to give yourself a ‘double chin’
• Hold this position for 3-5 second and then release.  Repeat 5 times

Spinal twist

• Sit tall and fold your arms.
• Twist to your right and gently pull yourself further round by pulling with your right hand on your left elbow.
• Twist to the left, pulling on your right elbow with your left hand.  Perform 3 twists in each direction.

To find out more about Norris Associates please telephone 01260 290564 or visit www.norrisassociates.co.uk to sign up for your free health newsletter.

A Complete Guide to Stretching by Christopher M Norris is published by A C Black and is available from MDL on 01256 302699.

by Chris Norris,Chartered Physiotherapist