5-Exercises You Can Do At Your Desk.

It seems I like lists of 5…so here’s another! Just a handful of exercise ideas you can do at your desk to keep moving while working.

1. Chin Tucks: Clinically known as cervical retractions.  You’ll begin sitting up tall in your chair, feet firmly planted on the ground, you are going to pretend your chin is resting on a shelf.  Then pull your chin backward off the shelf and hold for 3-5 seconds. Then return to the start position.  Essentially you’ll want to create a double chin.  Repeat 10 times. 

   WHY you should do it: improves excessive forward head posture.   

2. Upper Trap/Lev Scap stretch: (Okay, so that’s technically 2-stretches, so BONUS for you!) 

   • UT stretch-Place your right hand on the left side of your head and gently pull your right ear toward your right shoulder, hold for 15-20 secs and switch to the other side.  Perform 3-5 times on each side.  

   • LS stretch- Begin by turning your head about 45degs, as you bend your head you should be looking into your armpit. Gently place your right hand behind your head and pull down.  Hold for 15-20 secs and switch, perform 3-5 repetitions on each side.  

   WHY you should do it: to keep the neck mobile and loose while you are working.  

3. Scapular Retractions: Begin by gently squeezing your shoulder blades together.  Hold for 5 seconds and repeat 10 times. Try to make sure your neck does not protrude forward as you are doing this. 

   WHY you should do it: it allows us to work some of the muscles that are lengthened and weakened as a result of sitting and desk work.   

4. Hand stretches: Start making a fist then stretch hand open wide and hold for 2-3 secs.  Repeat 10 times. WHY you should do it: stretch out those fingers that have been busy typing or clicking. 

5. Standing Lumbar extensions: For this one you’ll need to stand up! Place your hands on your hips and gently lean backwards (push your hips forward). 

   WHY you should do it: 2 reasons: 1. It makes you get up and out of your chair and 2. It helps to work the spine in the opposite direction as sitting.  

Try setting a timer on your phone to go off every 30 mins so you can do these simple 5 exercises.  To see some videos check out the IG page: instagram.com/elevateptr

If you have any pain or discomfort while you are working, give us a call or send us a message.  We’re here to help!