Stay Sane in the Claims Game
The Ultimate Health Update for Professionals

Desk Stretches to Help De-Stress at Work

As claims professionals, your day involves crucial tasks, from handling complex claims to navigating legal intricacies. With such a demanding workload, stress can often become an unwelcome companion at your desk. However, stress doesn't just take a toll on your mental well-being; it can also manifest physically, leading to issues like muscle tension, headaches, and poor posture. To combat this, incorporating desk stretches into your work routine can offer much-needed relief and help you power through your day with greater ease and comfort. 

The Benefits of Desk Stretches 

•  Improved Blood Circulation: Often, long periods of sitting lead to decreased blood flow. Gentle stretching boosts circulation, delivering essential nutrients to muscles and removing metabolic waste.
• Reduced Muscle Tension: Stretching relaxes muscles, reducing the tension that can build up from repetitive tasks, contributing to aches and cramps and potentially preventing work-related injuries.
• Increased Flexibility and Range of Motion: Keeping your body supple with regular stretching can contribute to better overall flexibility, which is crucial for maintaining good posture and preventing musculoskeletal issues.

Stretches for Neck and Shoulders

Sitting at a desk often means hours of neck and shoulder strain. These simple stretches can ease the tension:

• Neck Rolls: Gently roll your neck from one side to the other, holding each position for a few seconds. Avoid pushing your head backward, as this can compress the cervical spine.
• Shoulder Shrugs: On an inhale, raise your shoulders up toward your ears for a few seconds, then release with a big exhale. Using your hands or light weights, this can be done with or without added resistance.
• Upper Trapezius Stretch: Place one hand under your thigh, and with the opposite hand, gently guide your head to the side until a comfortable stretch is felt along the neck and shoulder. Hold for several seconds, then switch sides.

Stretches for Arms and Wrists

We often experience wrist discomfort from typing and gripping. Try these stretches to alleviate pressure in the arms and wrists:

• Wrist Flexion and Extension: Extend your arm out in front of you with the palm facing away. Gently use the other hand to pull the fingers toward the body to stretch the wrist. Hold, then flip the hand and gently press the fingers downward for the opposite stretch.
•  Arm Circles: Standing or seated, extend your arms to the sides. Make small backward circles with your arms, gradually increasing the size. This loosens up the shoulders and can also prevent or reduce pain from long hours at a computer.
• Fist Clench and Release: Clench your fists and hold for five seconds, then release fully. Spread your fingers as wide as possible, hold for a few seconds, then clench again. This exercise maintains good circulation and can relieve tension.

Stretches for Back and Lower Body

Sitting is also hard on the lower back and legs. These stretches can ease tightness:

• Seated Spinal Twist: Sit up tall and hold the back of your chair with one hand. Place the other hand on the outside of the opposite thigh. Use your body twist to deepen the stretch, looking over your shoulder if comfortable.
• Hip Flexor Stretch: Stand up and take one big step backward. Lower your back knee to the ground and gently push your hips forward to feel a deep stretch in the front of your hip. This is an excellent stretch for when you need to head to the printer or take a bathroom break, and it also opens up the front of the body, which can tend to get tight with prolonged sitting.
• Hamstring Stretch: While seated, extend one leg with your heel on the ground and gently lean forward, hinging at the hips, until you feel a stretch down the back of your leg. Simply fold your body forward, reaching toward your toes if you can.