Simple exercises.
City life often leaves office workers battling neck, shoulder, and back pain. That’s why Ticy City invites you to move a little, stretch a bit, and ease “Office Syndrome” on your own with simple exercises to improve your body’s well-being.
When we sit in the same position or stare at a computer or phone screen for long periods, it’s no surprise that many of us experience pain in the back, hips, neck, shoulders, and more. In some cases, the tension even spreads to the head, affecting work and daily life, with some people developing migraines. If you’re experiencing these symptoms, you may be at risk for “Office Syndrome.”
“Office Syndrome” is a common work-related condition that involves muscle inflammation in the neck, shoulders, and back, caused by prolonged tension and improper posture. Staying in strained positions for long periods can lead to serious health problems, such as herniated discs or chronic pain, both of which significantly affect quality of life.
That’s why prevention is key. You can protect yourself by simply adjusting your behavior! Start by fixing your posture: sit up straight, adjust your computer screen to eye level, take breaks to walk around, and stretch every 30 minutes. One great way to prevent “Office Syndrome” is by incorporating stretches during your workday.
Ticy City has collaborated with Fitness Innovation Thailand (FIT®), Southeast Asia’s largest training center for fitness education and certifications, to bring you easy stretches you can do at home or the office. These stretches can help relieve muscle tension and restore balance, leaving your body more relaxed.
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Start with the first exercise to stretch your neck muscles. Sit up straight, tilt your head slightly forward, and slowly rotate to the right, holding for about 10 seconds. Repeat on the left side for 3 sets. Next, stretch the side of your neck by turning your head to the right and holding for 10 seconds, then switch to the left. Both movements will help ease neck tension and improve flexibility in your upper spine.
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The second stretch targets the side of your torso, which can often feel tight after sitting for long periods. Sit up straight, inhale as you clasp your hands above your head, bend your elbows slightly, and exhale as you lean to the right. Return to a seated position, inhale, and lean to the left. Repeat 3-5 times to relieve tightness in your torso.
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The final stretch helps with flexibility in the front and back of your torso. Place both hands on your knees, inhale as you extend your torso, lift your chest, elongate your neck, and slightly tilt your chin upwards to stretch the front of your body. Then exhale, engage your core, and arch your back as you lower your head toward your chest, stretching your back. Repeat 3-5 times to improve flexibility in your mid-spine.
Though “Office Syndrome” may be a silent threat to office workers’ health, it can be prevented by adjusting daily habits. Simply take time to get up and stretch every day with these easy exercises you can do anytime, anywhere. This will help maintain your health and improve long-term work performance.
For more information, call 02 650 9242 / email afc@fitthai.com or visit http://www.asiafitconference.com.
Content and images courtesy of Fitness Innovation Thailand (FIT®).
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