So you’ve finally landed that new gig – the one in the fancy air-conditioned office generic cubicle with poor air circulation, overlooking a vast city skyline an ever-amassing pile of post-its. Your first day nearly causes you a heart-attack goes swimmingly, but afterwards as you recline at home you begin to feel some unfamiliar aches and pains. You have two options at this point. You could ask Human Resources to drop a cool half-thousand on an ergonomic desk chair and listen to them laugh in your face be told a polite “no,” or you could do the following stretches to stay loose, limber, and pain-free at at work and at the end of the day.

1. Forward arm stretch – Interlock your fingers and press your palms away from your body, and hold for 10-20 seconds.
2. Overhead arm stretch – The same as the forward arm stretch, but this time press your palms straight into the air. Hold for 10-20 seconds, easing your arms backwards as you keep them straight.
3. Cross-body arm stretch – Reach one arm straight across your chest so that the inside of that elbow is close to your collarbone. Hug that arm with your other arm and breathe slowly, gently pulling that arm a little further with each exhale. Repeat 3-5 times and then switch arms.
4. Chair twists – Using either your chair’s arms or back as support, cross your right leg over your left leg and slowly turn to your right. Focus on keeping your back upright and straight and take 3-5 deep breaths, holding the stretch as you inhale and turning a little further each time you exhale. Do this for directions.
5. Standing side lean – Stand with your feet either together or shoulder-width apart, whichever is more comfortable. Inhale slowly as you raise both arms straight above your head, and the lower one arm as you exhale, and lean to that side. Keep your other arm straight as you lean, and feel the stretch from shoulder blade down to your hips. Breathe deeply there 3-5 times and switch sides.
6. Chicken wing – Stand with your feet hip-width apart. Reach both hands behind your back and grab your left wrist with your right hand. Slowly pull your left arm across until your right elbow is bent slightly. Lean your head towards your right shoulder and take 3-5 slow, deep breaths, and let your left arm relax deeper into the stretch with each exhale. Switch sides and repeat.

For even more tips and tricks on how to stay pain-free and healthy, please contact Starkwood Chiropractic at (503) 256-4830!

In a world where most industries are dominated by desk jobs and where people find their extra pay by driving, it is easy to focus on fitness solutions for the problems that plague those sedentary lifestyles. It is equally easy to take for granted the contractors and workers who construct those offices in which those workers live those sedentary lives, and easy to overlook the much more varied and complex physiological challenges those contractors face.

From head to toe, manual workers face myriad opportunities for injuries and chronic pain. Fortunately, there are myriad stretches and exercises to prevent those problems. Below are just a few that will help protect the most important areas.
 

Neck and Shoulder Tension Relief

Neck rolls – Relax your shoulders and lean your head towards your right shoulder like your trapezius is trying to whisper something to your ear. Without tensing, reach your arms downward to elongate the stretch. After 2-3 deep breaths, roll your chin smoothly to your chest and across to your other shoulder. Repeat for a total of 6-8 repetitions (3-4 stretches to each side).

Shoulder rolls – Shrug your shoulders in a circular motion from front to back. Keep your neck relaxed as much as possible. Repeat for 6-8, and then switch sides.
 

Chest and Back Tension Relief

Cross-body reach – Hold your right arm straight across your chest so that the inside of that elbow is close to your collarbone. Hug your right arm with your left arm and breathe slowly, gently pulling that arm a little further during each exhale. Repeat 3-5 times and then switch arms.

Behind-the-neck reach – Reach both arms up, and bend one elbow to reach that hand to between your shoulder blades. Use your other hand to gently pull the elbow inwards to deepen the stretch. Hold for 3-5 breaths, deepening the stretch with each exhale.

Chest/back stretch – Interlink your hands in front of you and round your back to stretch your shoulder blades. Hold this stretch for 3-5 deep breaths. Then interlink your hands behind your back. Pull down and away for 3-5 breaths to stretch your chest. Repeat each side.
 

Leg Tension Relief

Straight leg forward bend – Stand with your feet either together or hip-width apart, whichever is more comfortable. Bend forward at the waist and reach your hands to your shins or as low as is comfortable towards the floor. Take 3-5 deep breaths here, easing your hands further down with each exhale.

Wide-leg forward bend – Stand with your feet one leg’s length apart and bend forward at the waist. Cross your arms and bend as low as you comfortably can towards the floor. Take 3-5 breaths here, easing deeper into the stretch with each exhale. You can also relax your lower back here and rock gently from side to side as you stretch.

Runner stretch – Stay in your wide-leg forward bend and turn towards your right leg. Frame your right foot with both your hands and stretch in that forward lunge. Take 3-5 slow breaths there, easing into the stretch with each exhale. Straighten your right leg, using your arms for balance if you need, and lift your toes off the floor to stretch from your hamstring down to your calf muscle. Take 3-5 breaths there, easing into the stretch with each exhale. Bend your knee into the lunge for two breaths, come back to your wide-leg forward bend, and switch sides.

As a reminder, none of these stretches or exercises should feel painful. If you experience any pain or discomfort outside the norm for exercise, cease the motion and call us as soon as possible at 503-256-4830. Se Habla Español

The professional driving business has been booming across the Pacific Northwest. For passengers, this is a guaranteed convenience, as companies such as Lyft and Uber have a constant presence on the roads.

For drivers, however, this means many hours spent sitting in seats that are not exactly ergonomic, and options for staying limber while in the car are painfully limited, in more ways than one. Nevertheless, there are a handful of exercises drivers can do to protect problem areas such as the neck and back.

1. Shoulder rolls – Smoothly shrug your shoulders in a circular motion from front to back. Avoid tightening your neck as much as possible. After six to eight repetitions, change directions.
2. Neck rolls – Relax your shoulders and lean your head to either side. Hold the stretch for a couple slowly breaths without tensing your shoulders. Roll your chin to your chest as your switch sides. Avoid rolling your neck back, as this can actually cause your neck and shoulders to tighten.
3. Upper-body twists – Sit upright and turn your body carefully in either direction until you feel the stretch in your back and/or abdominal muscles. If you need help turning further, you may use the door arm rest or the seat next to you, but always keep at least one hand on the steering wheel at all times and never take your eyes off the road. You may feel your back pop during this exercise.
4. Bonus: Neck rotations  – Caution: do NOT perform this stretch while the vehicle is in motion or if the vehicle is about to be in motion. While the above stretches were more preventative, this is an excellent stretch for people who have suffered whiplash. Keep both hands in place on your steering wheel and sit up tall and relaxed. Gently turn your head to the right until you feel the stretch down the left side of your neck. Hold the stretch there for 3-5 seconds, and then slowly switch sides. Repeat each side 10 times.

While in-between passengers, it is crucial for drivers to exit the vehicle when possible and actively move about. Many drivers perform a few static stretches and then return to driving, but this is not enough. Elastic exercises like the three listed below are key to preventing aches and pains.

1. Knee raises – Hold your hands at approximately waist-level. Raise one knee at a time to meet the corresponding hand, and repeat approximately twenty times with each leg. This can be done at a gentle walking pace or quickly like you’re running place.
2. Jumping jacks –  Begin with your feet together and your arms at your sides. Jump your feet to approximately one leg’s length apart, and simultaneously raise your arms either above your head or to shoulder-level. Jump your feet back together and bring your arms back down to your sides. Repeat enough times to feel loose but not so many times that you begin to feel tired or out of breath.
3. Pot stirs – Stand with your feet approximately one leg’s length apart and bend forward from your waist. Rest your left arm against your left thigh and let your right arm hang straight towards the ground. Rotate your right arm clockwise for eight repetitions and then switch directions. After eight counter-clockwise rotations, rest your right arm against your right thigh and begin rotations with your left arm.