[Stretch Series] ~Practical Edition~ ⑨ Arms: Keyboard Operation Muscles supporting both arms... Forearm flexors/extensors, deltoids, biceps/triceps (15-30 seconds/time)
Hello. I am Kentaro Mikami, a "Cyclist Seitai Lymph Therapist" who provides care for both body and mind through lymph detoxification, chiropractic, and beauty techniques. I aim to balance the three pillars of "structure," "nutrition," and "spirit" to extend healthy life expectancy and create a world where living a long, healthy life and passing away peacefully is the norm in this 100-year life era.
This is the "Stretch Series," where I share self-care stretches for office workers and remote workers who spend most of their time at a desk.
💪 Stretches from previous sessions
Chapter 1: Lower Body (Foundation of the body)
① Center of the body: Iliopsoas
② Front of thighs: Quadriceps
③ Back of thighs: Hamstrings
④ Glutes 1: Gluteus maximus
⑤ Glutes 2: Gluteus medius
⑥ Stretch in between: Thighs and glutes
Chapter 2: Upper Body (Do it frequently)
⑦ Neck: Levator scapulae, sternocleidomastoid, trapezius
⑧ Shoulders: Trapezius, rhomboids, rotator cuff
💪 Let's stretch right away!
(Posture: Seated or standing)
You can do this standing, but since it's during work, I think seated is fine.
(Stretch method)
Forearm flexor group
① Extend one arm (you can do both at once) toward the edge of the desk, with your palm facing up.
② Place the fleshy side of the middle three fingers (index/middle/ring) of both hands on the edge of the desk, and slowly push forward to stretch the inside of your forearms.
Forearm extensor group
① Using the same method as the forearm flexor group, this time face the back of your hands upward.
② Place the nail side of the middle three fingers (index/middle/ring) of both hands on the edge of the desk, and slowly push forward to stretch the outside of your forearms.
Deltoid
① Keep your back straight, extend your right arm in front of your left shoulder (horizontal flexion), and while holding it with your left wrist or near the forearm, bring your right arm further to the left (further horizontal flexion).
② Confirm that your right shoulder (deltoid) is being stretched.
③ Do the same for the other arm.
Biceps brachii
① From the posture of the forearm flexor stretch, turn your back to the desk (with your arms extended behind you).
② Place the fleshy side of the middle three fingers (index/middle/ring) of both hands on the edge of the desk, and slowly push forward to confirm that your biceps (the muscle you flex) are being stretched.
③ Do the same for the other arm.
Triceps brachii
① Bend your right arm next to your ear and touch your right shoulder.
② Use your left hand to slowly push your right elbow toward your back. Confirm that your triceps (the back of the arm) are being stretched.
③ Do the same for the other arm.
💡 The amazing thing about this stretch
It helps with arm and shoulder fatigue recovery, blood circulation, and posture improvement. Keyboard operation during desk work involves movements where the wrists vibrate up and down, constantly moving the forearm flexor/extensor groups subtly. Also, by loosening muscles that have become stiff around the forearms and fingers from long hours of smartphone use, you can improve arm sluggishness.
🔍 Main muscles targeted
These muscles play an important role in extending and bending the arms and stabilizing the shoulders. By thoroughly loosening these muscles through stretching, the movement of your shoulders, arms, and wrists becomes smoother.
They are deeply involved in arm movement, holding objects, and shoulder stability. In particular, arm muscles are frequently used in daily life, so they tend to get stiff and accumulate fatigue easily.
⚠️ Points
Avoid pulling too hard or stretching to the point of feeling pain. During the stretch, try to move slowly without using momentum. Also, if you have an injury or pain in your shoulders or arms, do not push yourself and consult a doctor or professional. By continuing a little bit every day, you can maintain flexibility and muscle health.
See you next time!