Having an ergonomic chair, like the Herman Miller Aeron, will greatly reduce your chance of back and/or neck pains. However, any piece of ergonomic furniture can only do so much. You need to do more to help your chair help you. One imperative way to do this is by stretching. Stretching will increase your flexibility, improve your blood circulation, fix your posture, relieve your stress, and enhance your coordination. Pair your ergonomic chair with stretching and the chance of any physical discomfort is close to none. Here are a few stretches you can do at your desk everyday.
1. Chin Tuck
Sit up straight with your back fully against the chair. Facing forward, tilt your head downwards, trying to make your chin touch your chest. Hold this for 10 seconds. Repeat 3 times. This will ensure that your neck is limber for the work-day.
2. Back stretch
Sit straight up in your chair, but do not let your back touch the chair. Leave a space of 3-4 inches between the chair and your back. Cross your right leg over your left knee. Place your left hand on your right knee. Now, pull your right knee toward you with your left hand and, at the same time, turn your chest to the right. Imagine as if you were looking over your right shoulder. Stop pulling when you feel gentle pressure on your mid-lower back. Hold for 10 seconds and repeat on your other side.
3. Wrist stretch
Don't want carpel tunnel? Stretch your wrists. Every 20-30 minutes, push down on each hand using your opposite hand. Make your hands face both forwards and backwards. Hold for 10 seconds each way. Not only will this stretch prevent wrist injuries, but it also relaxes your fingers. This means if you're holding a pen or typing all day, this simple stretch will relax them and you'll be ready to go again in no time. Stretching your wrists has also been shown to improve speed and accuracy while typing. It's a win-win situation!
To prevent any injuries at work, not only do you need ergonomic furniture, but you also need to stretch. It has numerous health benefits and will prevent you from muscular pains. Remember, your office chair will do a lot, but you can do more with a few easy stretches!