If your work requires you to work long hours before your desk, unless you take proper ergonomic measures, chances are you might suffer from constant pains and aches. Most of these pains and aches are often a result of prolonged strain and pressure on areas of your body, such as joints and bones.

Fortunately, besides investing in ergonomic chairs and adjustable study/work tables, there are several exercises that you can do at your table to prevent such painful occurrences. If you are seeking better overall well-being and health at work, such simple table exercises can help prevent your muscles from being sore or stiff and avoid common workplace-related injuries.

How to prevent muscle aches and pains at the table

Repetitive strain injuries are injuries sustained when engaging in repeated movements that place unnecessary stress on your body. Some of the most common repetitive strain injuries that many experiences from being at the table for long hours are bursitis and tendonitis.

In this article, we have compiled ten simple exercises into three key categories that target common injury-prone areas: Wrist stretches, leg stretches, and neck and back stretches. Hold all of them for about 30 seconds.

Wrist stretches

The following wrist stretches help prevent repetitive strain injuries, such as tendinopathy and carpal tunnel syndrome while increasing motion range and decreasing stiffness.

1. Wrist extensor stretch

Start with your palm facing downwards:

• Bend your wrist until your fingers are pointing downwards
• Using the other hand, apply gentle pressure to the wrist

2. Wrist flexor stretch

Start with your palm facing downwards:

• Bend your wrist until your fingers are pointing upwards
• Using the other hand, apply gentle pressure to the wrist

3. Carpal tunnel stretch

Start with your palm facing upwards:

• Stretch your finger till they are pointing downwards
• Using the other hand, apply gentle pressure on one finger at a time until you feel a stretch on your forearms 

Neck and back stretches

The following neck and back stretches help you to maintain the right posture to promote good spinal alignment and prevent repetitive strain injuries.

4. Lateral neck stretch

This will help you relieve unnecessary pressure in your neck, increasing the flexibility of your ligaments. Sitting in the same position for prolonged hours without moving your neck can result in pain that spreads from your neck to your shoulders and spine.

• Sit up straight in your chair
• Tilt your head towards your shoulder
• Depending on which side you are tilting, use the hand on that side of your body to gently stretch further

5. Lateral side bend

This will help improve the stability of your lumbopelvic, activating and releasing the muscles in charge of spinal movement.

• Sit up straight in your chair or stand up straight beside your table
• Interlock your hands on the top of your head
• Gently stretch your body by tilting to either side

6. Chest stretch

This will help to open up your chest muscles and loosen your bicep muscles. It will also help to increase flexibility and strengthen your shoulder muscles.

• Use the nearest doorframe to prop your arm at shoulder level
• Gently bend your upper torso forward

7. Triceps Stretch

This will help improve muscle flexibility, lengthen the triceps, and increase your range of motion.

• Sit up straight in your chair or stand up straight beside your table
• Raise up both arms from the side to shoulder height
• Squeeze and hold the shoulder blades for about 30 seconds

Leg stretches

The following leg stretches help you to promote blood circulation.

8. Hamstring stretch

From a standing position:

• Place one foot in front of you on a step or another piece of furniture
• Keeping your other leg straight, slowly lean forward till you feel a stretch in your hamstring

9. Seated hip stretch

While being seated:

• Cross your right ankle over the left knee
• Using your hand, apply gentle downward pressure on the right knee

10. Calf stretch

From a standing position:

• Stand with both feet flat on the floor
• Gently and slowly raise the ball of your feet till a tip-toe position

Conclusion

It is crucial that you hold every stretch for at least 30 seconds and alternate both the left and right sides of your body. Never stretch till you feel pain, as that may result in further injuries and pain.

At TakeAseat.sg, we see the need for ergonomic well-being and health. Head over to our furniture shop to check out for yourself our extensive range of ergonomic products. You may also check out our online catalogue at https://www.takeaseat.sg/.