I was suspicious of the part about how to “nourish your vetebral disks,” but it does sound vaguely plausible:
Stretching helps counteract the muscle shortening that results from hours of sitting at a desk. Not only is that prolonged sitting poor at burning calories, studies suggest it may also increase the risk of generalized aches and pains, hike the odds of developing blood clots in the legs and raise the risk of developing herniated disks in the back.
“The only way that intervertebral disks can get nutrition is to move them, since they don’t have a blood supply,” [said Michael Bracko, an exercise physiologist with the Institute for Hockey Research and the Occupational Performance Institute, both in Calgary, Alberta]. “That’s why it’s a really good idea to stand up every 60 to 90 minutes throughout the day and do maybe five stretches.”
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Here’s what Bracko advises to help desk jockeys stay stretched and flexible. As always, check first with your doctor if you have any health problems:
Counteract desk hunching. Stand with arms hanging at sides. Raise arms to make the shape of a cross. Keep elbows straight. Turn palms up, point thumbs back. Hold for five to 10 counts. Repeat throughout the day.
Stop in the name of stretch! Plinking a keyboard and keeping your hands on the mouse can take a toll on wrist flexors and extensors, which in turn can increase risk for carpal tunnel syndrome, tennis and golfer’s elbow. Standing or seated, put your right arm out in front of you, palm out like you’re stopping traffic. Keep elbow straight. Use left hand to gently pull the fingers of the right hand toward your face. Hold for about 10 counts. Repeat on other side. Then, with both arms straight out in front of you make fists and move hands toward floor to stretch wrist. Hold for 10 counts. If that’s uncomfortable, start with five and gradually build up to 10. Relax briefly. Repeat.
Find your inner cat. This will help nourish your vetebral disks. Stand. Bend knees slightly, placing hands just above knees. Now arch your back gently up and then down like a cat. The middle of the back should move the most and with it, all vetebrae. This exercise “is really good for getting nutrition to the disks and to loosen up the back,” Bracko said.
Be hip. Hip flexors often tighten with sitting. Stand. Place left leg forward, right leg back. Bend both knees slightly. Keep feet flat. Move hips slightly forward. Hold position for 10 counts, gradually increasing time to one minute. Repeat on other side.
Tune your hamstrings. Tight hamstrings are a common complaint of the desk bound. Stand and elevate your right leg on something stable that is about 12 to 16 inches high. (A wastebasket or open desk drawer will do.) If needed, place one hand on a wall, door knob or file cabinet for balance. Keep both knees slightly bent, especially the elevated knee. With back straight, slowly lean forward until you feel hamstring stretch at the back of the thigh. Stick out your derriere to stretch hamstrings farther. Hold for 10 counts. Repeat on other side. [Squires]
Squires, Sally. “Week Five: Desk Sets.” The Washington Post. 27 April 2004. <www.washingtonpost.com/ac2/wp-dyn/A44831-2004Apr26> (29 June 2004).