Take Frequent Breaks, Stretch, and Use Lumbar Support

Description

Interrupting sitting, performing targeted stretches, and maintaining spinal support counteracts the negative effects of prolonged desk work.

Recipe/Instructions

1. Frequent Breaks: Set a timer or reminder to stand up, walk around, and stretch for a few minutes every 30-60 minutes.
2. Desk Stretches: Perform gentle stretches targeting the back, neck, and shoulders while seated or standing:
   • Torso Twists: Gently twist your upper body side to side.
   • Shoulder Rolls: Roll shoulders backward and downward.
   • Neck Stretches: Slowly tilt head side to side (ear towards shoulder) and gently look up/down.
   • Back Extensions: Stand up, place hands on lower back, and gently arch backward slightly.
   • Cat-Cow Stretch (Seated or Standing): Arch and round your back gently.
3. Lumbar Support: Use a chair with built-in adjustable lumbar support or place a rolled towel or small cushion in the curve of your lower back to maintain its natural inward curve while sitting.
4. Maintain Good Posture: Be mindful of sitting upright with shoulders relaxed (refer to posture problem solutions).
5. Consider Standing Desk: Alternating between sitting and standing can significantly reduce stiffness (see posture problem solutions).
6. Strengthen Core/Back: Incorporate exercises like planks, bridges, bird-dog, and back extensions into your regular fitness routine to build supporting muscle strength.

What makes the Dish Special

N/A - Combines immediate relief strategies (breaks, stretches) with preventative measures (support, posture, strengthening).