【Office Pain Self-Care】Physiotherapists Teach You 4 Stretching Exercises! Say Goodbye to Shoulder, Neck, Back Pain and Invisible Strain

【Source and Link: HA HASLink Community - Office Stretches to Banish Shoulder, Neck, and Back Pain】

Late night at the desk, a cold cup of coffee, an office worker rubbing their temples. Does this scene seem familiar? "You always take care of everyone else, but who takes care of your most silent organs and worn-out body?" Many colleagues frequently work long hours in the office. Prolonged sitting not only leads to back pain and tense shoulder and neck muscles but also puts immense silent pressure on "silent organs" such as the liver and eyes.

For the sake of life and family, we are used to enduring the strain, but the body's warning signs should not be ignored. Today, we have compiled "4 Office Stretching Exercises" recommended by Ms. Tang Wing Shan, a First-Grade Physiotherapist at Yan Chai Hospital, allowing you to relieve fatigue and banish pain right from your seat!

First Move: Neck Flexion Stretch (Relieves cervical spine pain)

Action: Sit down, interlace your hands between your legs, and drop your head to both sides until you feel a stretch in the back and side of your neck. Hold for 30 seconds, then slowly lift your head and relax.
Targeted Pain: Tightness and pain in the neck and upper back muscles, especially suitable for "smartphone addicts" who spend long periods looking down at screens.

Second Move: Upper Back Stretch (Relieves back pressure)

Action: Sit down, cross your arms, stretch your hands forward as far as possible, and drop your head until you feel a stretch in your upper back and the back of your neck. Hold for 30 seconds, then slowly lift your head and relax.
Targeted Pain: Effectively releases upper back pressure and improves back stiffness caused by maintaining the same posture for extended periods.

Third Move: Finger Stretch (Prevents mouse hand)

Action: Place fingertips together, elbows out, and press hands together until you feel a stretch in your finger muscles. Hold for 30 seconds, then slowly relax.
Targeted Pain: Tennis elbow, wrist tendinitis, carpal tunnel syndrome. A must-do for office workers who frequently type and use a mouse!

Fourth Move: Standing Shin and Thigh Stretch (Improves lower limb circulation)

Action: Stand, hold onto a table with both hands, place the top of your right foot on a chair, and bend your left knee. Press your left knee and right ankle downwards until you feel a stretch in your right shin and the front of your thigh. Hold for 30 seconds, then slowly relax. Repeat the action with the other leg.
Targeted Pain: Knee joint pain, tense thigh and shin muscles. Helps improve poor lower limb blood circulation caused by prolonged sitting.

Both Internal and External Care: Don't Neglect Your Most Silent Organs

In addition to external muscle strain, long-term late nights and high-pressure work also overtax our eyes and liver. Stretching can relax muscles and bones, but internal repair is equally important. For this, we have curated a "Comprehensive Health Solution" for hardworking office workers, allowing you to regain vitality from the root.

📍 Mong Kok residents' benefit: Order online, and you can also choose to pick up at our physical store, where professional staff will provide personalized explanations!