XS✔ ◾ ✨ New Rule - Do you know to stretch when working at a desk? (#9344

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* ✨ New Rule - Do you know to stretch when working at a desk?

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rules/stretch-when-working-on-desk/rule.md

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+---
+type: rule
+archivedreason:
+title: Do you know to stretch when working at a desk?
+guid: 11df63bc-a1dd-4b63-8720-8a7be0d253c4
+uri: stretch-when-working-on-desk
+created: 2023-12-11T14:38:33.0000000Z
+authors: 
+  - title: Jeoffrey Fischer
+    url: https://ssw.com.au/people/jeoffrey-fischer
+related:
+- do-you-encourage-daily-exercise-at-work
+- do-you-know-the-dangers-of-sitting
+redirects: []
+
+---
+
+What do devs, designers, accountants and managers all have in common: they spend a lot of time at a desk — sometimes up to 8 hours a day!  
+Sitting for extended periods can lead to chronic pain and tightness in key areas of the body: the hip flexors, chest, and back. These muscle groups become tight and imbalanced, leading to discomfort, poor posture, and potential long-term injuries.  
+
+<!--endintro-->
+
+## The Pain Points  
+
+Here are the common pain points that arise from sitting for long periods, affecting key muscle groups and leading to discomfort and potential long-term issues:
+
+* Hip Flexors: Prolonged sitting keeps the hip flexors in a shortened position, leading to tightness and reduced mobility, which can cause lower back pain and hip discomfort.  
+
+* Chest: Sitting hunched over a desk causes the chest muscles to tighten, contributing to poor shoulder posture and restricting breathing.  
+
+* Back: The back muscles become weak and strained from slouching, placing stress on the spine and leading to pain and stiffness.  
+
+::: bad  
+![Figure: Bad example - Common bad posture when sitting on a desk](bad-example-bad-posture.png)  
+:::
+
+## The Solution: Stretches to Relieve Tension
+
+Here are detailed stretches to target each of these areas:  
+
+### Hip Flexors: Standing Hip Flexor Stretch
+
+1. Start by standing with your feet together. Take a big step forward with your right leg and lower your body into a lunge position, with your left knee touching or hovering above the ground.  
+
+2. Make sure your right knee is at a 90-degree angle and directly above your ankle.  
+
+3. Shift your weight forward into your hips, feeling a stretch along the front of your left hip and thigh (hip flexors).  
+
+4. Hold this position for 20-30 seconds, then switch sides.  
+
+::: info
+**Benefits:** This stretch lengthens the hip flexors, helping to counteract the tightness caused by sitting.  
+:::
+
+::: good  
+![Figure: Good example - Standing Hip Flexor Stretch](good-example-stretch-hip-flexors.png)
+:::  
+
+### Chest: Head Behind Neck and Bend Backwards
+
+1. Stand or sit up straight with your feet shoulder-width apart.  
+
+2. Interlace your fingers behind your neck and bring your elbows parallel and pointing forward.  
+
+3. While keeping your core engaged, slowly bend backward from your upper back, gently pushing your chest out and lifting your gaze toward the ceiling.  
+
+4. Hold the stretch for 15-20 seconds and repeat as needed.  
+
+::: info
+**Benefits:** This stretch opens up the chest and shoulders, improving posture and relieving tightness caused by slouching forward.  
+:::
+
+::: good  
+![Figure: Good example - Head Behind Neck and Bend Backwards](good-example-stretch-chest.png)
+:::  
+
+### Back: Chest Opener Stretch
+
+1. Stand or sit with a straight spine.  
+
+2. Interlace your fingers behind your back and straighten your arms, pulling your hands away from your lower back as far as comfortably possible.  
+
+3. Lift your chest upward and push your shoulder blades together, feeling a stretch across your chest and upper back.  
+
+4. Hold for 20-30 seconds, and repeat a couple of times.  
+
+::: info
+**Benefits:** This stretch relieves tension in both the chest and back, helping to correct rounded shoulders and ease back strain.  
+:::
+
+::: good  
+![Figure: Good example - Chest Opener Stretch](good-example-stretch-back.png)
+:::  
+
+## Long-Term Solution: Exercise
+
+While stretching helps to alleviate tightness, regular exercise is key to maintaining a healthy body and preventing chronic issues. Aim for:  
+
+* Frequency: Exercise at least 3-4 times per week.  
+
+* Intensity: Focus on moderate-intensity workouts, such as brisk walking, cycling, or strength training. You should feel your heart rate increase and sweat, but still be able to hold a conversation.  
+
+* Duration: Each session should last 30-60 minutes, balancing cardio for heart health and strength training to improve muscle tone and posture.  
+
+This combination of stretching and exercise will help you combat the negative effects of prolonged sitting, ensuring better posture, flexibility, and overall well-being.