Top 5 Gamer Stretches

Dear Gamers,
Do some d@mn stretches! I know its not the most exciting or mind stimulating activity, but your body will thank you.
Sincerely,
Dr. Drew

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I'm sorry for the sailor talk, but sometimes you have to show some tough love to the ones you care about. Which is why I can't begin to emphasize how important stretching is to Esport athletes, streamers, and desk workers.

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Sitting for 8 hours a day then coming home to play video games or to watch Netflix all while sitting, puts a severe amount of strain on the body. So, just because you aren't running a marathon or about to max your bench, doesn't mean stretching isn't vital to your wellness. Stretching also helps break up prolonged periods of sitting, which as we know here at FTW Blog, promotes the best medicine of all -----> movement.

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In the interest of saving time and keeping this post concise, I will link an article that covers simple stretching do's and don'ts. If you have further questions for me, feel free to email or comment below. Until then, let's dive into some gamer stretches.

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Gamer Stretches

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Hamstring/Hip Flexors

Kneeling Variation of Hip Flexor Stretch

Supine Hamstring Stretch

But Why: Sitting for extended periods of time tends to tighten the hip flexors and hamstrings. This combo puts a severe strain on the pelvis and low back by causing tilting of the pelvis/low back.

I also believe that stretching both of these groups can be beneficial, considering that one or the other can be contributing to the pain/tightness of the other.

HP restored in: Hip Flexors and Hamstrings

Queue time: 20 second holds then reach to the next threshold and continue the process.

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Finger/Wrist Stretches

But Why: Console and PC players struggle with cramping, numbness, and burning of the wrist and hand in correlation with the tools of their trade. PC players tend to have more wrist issues, while Console gamers tend to have more finger/thumb complaints.

Stretching is a must prior, during, and after long sessions of scrims or before a competition. These stretches will literally take you seconds to perform and have a significant effect on your ability in-game.

HP Restored in: In the video, I focus on stretching the flexors since that is commonly the tight or stiff group. However, stretching the extensors (doing the complete opposite movement) is beneficial too.

Queue time: 5 seconds for each finger and thumb. The wrist stretch should be held 20 seconds and should feel like a stretch. If burning or tingling starts, you're pushing the tissues too far.

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Chest openers

But Why: Tightness in the chest is the norm throughout the human population and even more so in the office/gaming community. When we type, write, or game, it is commonly performed directly at our centerline.

Therefore, the pectoral group is consistently contracted while our rhomboids and external rotators of the shoulder are overstretched and often neglected.

HP restored in: Pectoral group stretch with activation of the external rotators and rhomboids.

Queue Time: 10-20 second holds. I also added an external rotation component to these with the thumbs tilting out at end range.

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Suboccipital (SO) Stretches

But Why: Whether we are on our phones, typing, gaming or pushing paperwork, our heads are tilted forward to focus. This anterior head carriage can cause some nasty neck pain and headaches in a sustained state. This stretch counteracts the constant contraction of head extension on the SO group.

HP restored in: SO group of the neck

Queue Time: 10-second hold then rest. Make sure that the chin isn't tilting down. The goal here is to retract the chin in (make yourself a double chin).

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Trapezius/Levator stretches

Notice the vector is not straight down or to the side

But Why: Sitting for long periods in a typical hunch back of Notre Dame posture with rounded shoulder position once again has the posterior chain (levator scapulae) struggling to hold on.

Poor posture while sitting also causes the shoulders to creep up towards our ears. This creeping will cause trapezius tightness, which can lead to headaches towards the end of the day.

HP restored in: Traps and levator scapulae

Queue Time: 10-20 second holds with emphasis on slight traction up and the traction angle at ~45 degrees (not straight down)

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Extra Credit

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Pigeon Pose

But Why: Spoiler alert* Sitting all day isn't ideal for your body (neither is standing but that rant is for another day). Prolonged sitting causes tightness in the hip flexors as well as prolonged contraction of the external rotators of the hip.

HP restored in: External rotators of the hip, gluteal group, and hip flexors

Queue Time: This is more difficult pretzel type move. So our hold here is 30 seconds with a goal of going to the next "tightness barrier" after. Then another 30-second count.

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Cat Camel (CC)

But Why: Although Cat Camel looks a bit off and most likely will not be performed in the office, it's still a must for gamers. CC promotes self-mobilization of the spine while allowing you to find tight or stiff segments with the goal of working them out.

HP restored in: Overall Spinal mobility

Queue Time: Perform for 20-40 seconds.

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Closing

My goal with these gamer stretches is to continue to promote wellness within the desk worker and gaming community. I want my readers to take action to after reading these articles and not just file this info away.

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There is only one way to break this pain cycle that you are currently in. The first steps start with you making an effort to research, learn, stretch or strengthen, and then seek a medical professional if the pain continues.

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Take the necessary steps and get back to pain-free gaming!

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If you missed the 5 best Gamer Exercises click here

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