With gyms closed and a lot more people working from home in these crazy times, we have to think about moving a lot more than we did a few weeks ago. Dining room tables and spare bedrooms have become offices and classrooms. Instead of the nice office chair at work, you might be sitting on your couch or a bar stool.
Here are 5 easy exercises you can complete at your “desk” (what ever that might be for the time being) to help decrease those aches and pains.
1. Seated Bow and arrow: Sitting with tall posture bring both arms straight out in front of you palms together. Bring one arm out to the side like you are opening a book. Have your head and eyes follow your hand. Complete 10 reps on each side.
2. Upper trap stretch: Sitting with tall posture. Gently bring your ear to your shoulder, keeping your nose pointed straight forward, until a gentle stretch is felt. Don’t let your shoulders raise up. Hold for 30 seconds and complete 2 on each side.
3. Scapular retraction: Sitting with tall posture. Squeeze your shoulder blades down and back. Don’t let your shoulders raise up toward your ears. Hold for 5 seconds and complete 10 reps.
4. Chin tucks: Sitting with tall posture. Gently pull your head back and slightly down like you are creating a double chin. Hold for 3 seconds and complete 10 reps.
5. Levator Stretch: Sitting with tall posture Gently turn your head down like you are looking into your armpit, until a gentle stretch is felt. Hold for 30 seconds. Complete 2 reps on each side.
Try these exercises throughout your work day to get you moving. If your aches and pains continue give us a call at 1-888-THERAPY and we will take a closer look.
Dr. Rebecca Varoga, PT, DPT
Isanti Physical Therapy
PTC_therapy April 29th, 2020
Posted In: General
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