Home office care

Do you think stretching is not for you because you are not an athlete or a pro? You will discover that stretching is beneficial to everyone. Regular stretching exercises prevent injuries caused by pulled muscles and maintain joint flexibility. Stretching is a crucial part of healthcare prevention. But are you up to pace on what form of stretching is best for you? Do you know the difference between Static and Dynamic stretching?

Static stretching is the most common and time-honoured type of stretching. It includes stretching a muscle to near its furthest point and holding that position for about 15 to 20 seconds. Dynamic stretching is active movements where joints and muscles go through a full range of motion. This type of stretching helps warm up the body before a workout. This mode of stretching enhances speed, agility, and acceleration. “Dynamic stretching mimics the activity or the movement that you are going to do in whatever sport or activity you are about to start,” Dr. Rex says. “It helps rehearse the movement patterns, so the muscles tend to get excited a little earlier and faster, which can help improve power and increase coordination.”

When to use dynamic stretching? 

Les étirements dynamiques parfait comme point de départ pour tout entrainement.

Dynamic stretching can be suitable as a starter for any exercise routine. Some examples of the benefits of dynamic stretches include:

• Before sports or an intense activity: Studies show that dynamic stretches may be helpful for athletes who will be running or jumping, including basketball players, soccer players, and sprinters.
• Before weightlifting: According to research, dynamic stretching may bolster leg extension power and improve performance, compared to static stretching or no stretching.
• Before cardiovascular exercise: Whether you are running or swimming, dynamic exercises can help warm up and ready your muscles, enhancing progression and reducing the risk of injury.

 

Here are some types of dynamic stretching.  

Hip Circles

1. Stand on one leg, holding on to a countertop or wall for support.
2. Gently swing your other leg in small circles out to the side.
3. Perform 20 circles, then switch legs. .
4. Work up to larger circles as you become more flexible.

Lunge with a twist

1. Lunge forward with your right leg, keeping your knee directly over your ankle and not extending it farther than your ankle.
2. Reach overhead with your left arm and bend your torso toward the right side.
3. Bring your right leg back to return to an upright standing position. Lunge forward with your left leg.
4. Repeat five times on each leg.

Arm Circles

1. Stand with feet shoulder-width apart and hold arms out to the side at shoulder height.
2. Circle around your arms slowly, starting with small circles, working up to larger circles. Perform 20 circles.
3. Reverse the direction of the circles and perform 20 more.

Spinal Rotations

1. Stand with your feet shoulder-width apart and bring your arms out to the side at shoulder height.
2. Keep your torso still and slowly start to rotate your body back and forth from right to left.
3. Repeat 5–10 times.

When to use Static stretching?

Static stretching is perfect at the end of your workout.

It includes stretches that you hold in place for a while without moving. It will make your muscles loosen up while increasing flexibility and range of motion. It can also be used for maintenance stretching programs to help reduce your risk of injury.

 

What are the benefits of Static Stretching?

1. Greater flexibility and range of motion make everyday tasks and exercises easier and help you move with comfort.
2. Less pain and stiffness: Research has shown that static stretching effectively reduces stiffness in tight muscles. It reduces pain and helps you take on daily tasks with comfort.
3. Decreased stress: Muscles tend to feel tense and tight when under pressure. Stretching them would help them relax. Combining it with breathing exercises can also relieve anxiety and mental tension.
4. Increased blood flow: Stretching improves circulation. Increasing your blood flow helps your muscles recover after rigorous exercise.
5. Improved performance: Thanks to muscle flexibility, you can gain agility, muscle strength, and speed is also enhanced.

 

Here are some types of Static stretching:  

Posterior capsule stretch

1. Relax your shoulder.
2. Bring one arm across your body and hold it with the other arm just above the elbow.
3. Pull gently toward your body.

Hamstring stretch

1. Place one leg on a low stool with your hips and feet facing forward.
2. Lean forward from your hips, keeping your back flat and knee straight until you feel a stretch in the back of your thigh.

Quadriceps stretch

1. Grab hold of one ankle with your hand from the same side
2. Tighten your stomach muscles to prevent your back from arching.
3. Extend your thigh backwards, bend your knee and bring your ankle up toward your bottom/buttocks.
4. Be sure to keep your knee aligned with your hip by keeping your ankle in the same line as your hip, rather than angled outward or inward toward your body. You should feel this stretch in the front of your thigh.

Tips

• Use dynamic stretches before exercise to prepare your muscles.
• Use static stretches after exercise to reduce the risk of injury.

To summarize

 

	Static stretching	Dynamic stetching
What?	The muscle stretches to near its furthest point and holds the position for about 15 to 20 seconds.	Active movements where joints and muscles go through a full range of motion.
When ?	End of a workout Dedicated stretching workout	Warm-up before a workout
Benefits?	Increases flexibility and range of motion Reduces pain and stiffness Decreases stress Increases blood flow	Enhances speed, agility, and acceleration

 

PLEASE NOTE: THE AUTHOR OF THIS SITE IS NOT ENGAGED IN RENDERING PROFESSIONAL ADVICE OR SERVICES TO THE INDIVIDUAL READER. THE IDEAS, PROCEDURES, AND SUGGESTIONS CONTAINED WITHIN THIS WORK ARE NOT INTENDED AS A SUBSTITUTE FOR CONSULTING WITH YOUR PHYSICIAN. ALL MATTERS REGARDING YOUR HEALTH REQUIRE MEDICAL SUPERVISION. THE AUTHOR SHALL NOT BE LIABLE OR RESPONSIBLE FOR ANY LOSS OR DAMAGE ALLEGEDLY ARISING FROM ANY INFORMATION OR SUGGESTIONS WITHIN THIS BLOG. YOU, AS A READER OF THIS WEBSITE, ARE TOTALLY AND COMPLETELY RESPONSIBLE FOR YOUR OWN HEALTH AND HEALTHCARE..

 

 

On average, full-time workers are sedentary for almost 70% of their day. Among these, only 18.5% met the Canadian Physical Activity Guideline that advises limiting sedentary time to eight hours a day. The situation has worsened as a result of the pandemic. Fewer breaks and the absence of walks to meeting rooms have led to more static positions with consequences on the body's physical and mental health.

Repetitive, prolonged sitting position causes serious health issues

Staying seated for long periods is not a naturally relaxing position for the body, and it reduces the overall efficiency of the body:

• Muscles are more likely to pull, cramp or strain;
• Fatigue and tension in the back and neck muscles begging;
• Steady compression on the spinal discs appears;
• Decreased fitness;
• Heart and lung efficiency are reduced;
• Digestive problems come.>

What can you do?

You can try staying standing up from time to time and trying some static and dynamic stretching in your space.

While that may not always be possible, depending on various factors, there are solutions to loop around them, such as exercising while seated. The Canadian Centre for Occupational Health and Safety gathered five stretching exercises that you can easily implement into your daily routine. There is no need to stand up or use any type of equipment.

Free download on CCHST.

What is the consequence on your legs

Let's say your job requires you to spend long periods seated in front of your desk.  This causes your feet to be constantly flexed forward and inactive most of the time. As a result, your calves are tense, forcing the other muscles in your legs and back to compensate, causing painful muscle tensions.

Did you know that ankle and calf muscles are considered the second heart or the peripheral heart?

It sounds crazy, but it is true. We are not stagnant beings. Our biology is at its full potential when we move. The leg muscles, and in particular the calf muscles, aren't used simply for walking. Like the heart, they also play an essential role in the blood pump circulation.

Only one pump of the heart is powerful enough to expulse the blood in the whole body. The blood reaches the toes in a few seconds. Travelling back takes more energy due to gravity. The skeletal-pump system, which includes ankle and calf muscles, enters the game to support the venous return to the heart.

Credit: OpenStax College - Anatomy & Physiology, Connexions Web site. http://cnx.org/content/col11496/1.6/, Jun 19, 2013., CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=30148264

Leg exercises while sitting

Some exercises are fully compatible with zoom meetings. They are quick and easy to perform, and the benefit is almost instantaneous. You can do them as soon as you feel tensions or proactively every two hours or each time you switch meetings. No equipment is needed.

Ankle and leg

1. Raise one leg in front of you. Pull your toes towards you as far as possible.

2. Pull your toes up toward you. Now point your toes down towards the floor. Repeat ten times with both ankles.

3. Move your ankle around slowly in a large circle Repeat in the opposite direction. Repeat this ten times with both feet.
4. Cross one ankle over the other knee. Place your hand on the top of your foot and stretch your ankle by gently pulling your toes down. Hold for 20 seconds. Feel the stretch in your shin. Repeat three times with both feet.

Expect to feel a gentle stretching sensation while doing these exercises.

These exercises were prepared by Berna Berntzen, Senior Physiotherapist, Great Western Hospital, NHS, UK.

If you want to go one step further

Now that you've implemented ankle and leg stretching in your work routine, you probably want more intense stretching. You can use a step, a footrest, or a gym band. You probably already have some of these at home. Otherwise, many products are available on the internet.

Keep just a few rules in mind when you use these devices. Stretching activities help promote safe and healthy joints and muscles.

• Try to move smoothly.
• Don't force a joint beyond a comfortable range of motion.
• Stretch in a slow and relaxed way. Ask an exercise professional if you're not sure
• Stretch to the point of tightness, but avoid extreme discomfort.

PLEASE NOTE: THE AUTHOR OF THIS SITE IS NOT ENGAGED IN RENDERING PROFESSIONAL ADVICE OR SERVICES TO THE INDIVIDUAL READER. THE IDEAS, PROCEDURES, AND SUGGESTIONS CONTAINED WITHIN THIS WORK ARE NOT INTENDED AS A SUBSTITUTE FOR CONSULTING WITH YOUR PHYSICIAN. ALL MATTERS REGARDING YOUR HEALTH REQUIRE MEDICAL SUPERVISION. THE AUTHOR SHALL NOT BE LIABLE OR RESPONSIBLE FOR ANY LOSS OR DAMAGE ALLEGEDLY ARISING FROM ANY INFORMATION OR SUGGESTIONS WITHIN THIS BLOG. YOU, AS A READER OF THIS WEBSITE, ARE TOTALLY AND COMPLETELY RESPONSIBLE FOR YOUR OWN HEALTH AND HEALTHCARE.