As most jobs are increasingly automated, more people spend time sitting behind desks, staring at computer screens, and sitting in uncomfortable conference chairs. It's easy to understand that many of us leave work with muscle tension and stiffness. Unfortunately, this muscle pain can lead to headaches, migraines, muscle injuries and lower back strain.
One way to relieve some of the stress and strain is with workplace stretching exercises. Performing a few workplace stretches doesn't mean you have to squeeze in complex yoga moves. Instead, there are a series of workplace stretches that are designed to loosen those stiff muscles without getting into a full workout mode. These exercises can be done in your office or cubicle, within just a few moments.
The key to success with workplace stretching is to take frequent, short breaks to perform the stretches. One suggestion is that you take a 5 minute break every hour. Here are some examples of simple stretches you can do in your office: Upper back stretch - Stand up, feet firmly planted at shoulder width apart. Lace fingers behind your back and slowly try to bring your elbows together. Don't try to force the movement or move to the point of strain. Slowly and gently make the movement.
Side to side head shrug - While standing, turn your head gently to your right shoulder and hold for a few seconds. Slowly return to front, and then gently turn to the left and hold.
Back twist - While standing, keep arms at side, gently rotate head and back to look behind you to the right. Allow your arms to move naturally with your body. Return to center. Gently rotate to the left. Hold for 10 seconds on each rotation. Ankle stretches - While sitting, extend your right leg in front and gently rotate your foot in a circular movement. Return leg to floor and rotate left foot and ankle.
These workplace stretches will help alleviate some of the tiredness and stiffness from muscles that have been forced into place for too long. A regular pattern of stretching, both at work and at home, will provide greater flexibility and strength to your muscles. There's no reason work has to become a pain in your neck - a few workplace stretching exercises will keep you moving pain-free.
Copyright (c) 2008 Nancy Rishworth
Do you wake up in the morning tired and terribly exhausted and with a dull ache in your neck? Maybe you have a hard time concentrating and focusing throughout the day as a result of neck pain or lack of sleep. If you've had trouble with neck pain it is likely because your pillow doesn't support you and align your spine the way it should.
The best solution for your neck pain and discomfort is to discard your old pillow and replace it with a new one. You may opt for down feathered, poly-filled, or a foam-type pillow such as Temper Pedic makes. There are even buckwheat hull filled pillows you can choose as a replacement option!Whatever pillow you choose, quality is what will deliver the comfort that will grant you a better night's sleep.
While pillow shopping, you're likely to find pillows that cost less, but peaceful rest is worth the price of quality if you've been experiencing insomnia, an aching back or neck pain. Every major hotel and resort around the world stocks quality pillows as guests' comfort is their top priority. If you've ever wondered about the great night's sleep you've gotten while on the road, it could be the pillow that's the reason just as much if not more than the mattress.
There are several factors that will help you choose a quality pillow when it is time for replacement.
First, consider the material and any known allergies you might have. Second, consider the style of pillow that will be most comfortable. Foam material pillows are specially designed for individuals requiring a therapeutic sleep posture for health reasons and sleep comfort. Even if there are no medical conditions affecting your sleep position, you may simply prefer the comfort foam pillows provide. Others find a soft, plump down-filled pillow most comfortable. You may need to try out several different types of pillows before you find the ideal choice for you.
Be sure to select the right pillow size so that your head is neither too high nor too low, as this can put stress on the neck and actually inhibit breathing. Size selections of pillows range considerably, from smaller sizes such as 15 x 10 x 2.5 inches up to 34 x 14 x 4 inches. Standard size pillows generally measure 25 x 19 inches.
How often will you need to replace your pillow? It depends on your sleep style and of course, the type and quality of the pillow you buy. Nearly all well-made pillows will last several years. Some pillows will last up to 15 years! Check with the manufacturer of the pillow for details about how long it will last.
No matter what type of pillow you decide on, one thing is guaranteed. Once you lay your head down on a supportive new pillow you will never hang on to an old one again!
Both Nancy Rishworth & Ray La Foy are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Nancy Rishworth has sinced written about articles on various topics from Get Ex Back, Fitness and Strength Training. Nancy Rishworth, grew up dancing and became a qualified Aerobics and Fitness & Personal Trainer. She is also a qualified Naturopath having studied various healing modalities through healthy eating, herbal remedies, vitamins, massage & exercise. Her Flex. Nancy Rishworth's top article generates over 27100 views. to your Favourites.