An Easy 2-Minute Routine for Desk Workers
3/21/2023
As virtual meetings surge and individuals spend over 8 hours daily seated at their computers, Physical Therapists are addressing more neck and back pain complaints than ever. The hunched back posture and forward head commonly adopted during extended periods of sitting lead to muscles at the front of the shoulders becoming shortened and tense, while those in the upper back are elongated and weakened. Notably, just half an hour in a single position can form a trigger point - a painful muscle "knot." Even the most optimally designed ergonomic chair will only be effective if you shift your position regularly. One effective strategy is to use a timer to remind yourself to stand up and move around every half hour throughout your workday. You can stand or even walk around during a phone call.
Incorporating exercises into your daily routine can be an effective way to prevent and manage symptoms of postural muscle fatigue. Taking advantage of 1-2 minute breaks for brief exercise sessions during your workday can greatly alleviate muscle aches and stiffness. If pain persists, it could be time for manual treatments and tailored exercise regimens with our physical therapists to guide you toward feeling your best.
Wall Posture - Cactus Arms
Stand against a wall with your feet in front, pointing forward. Raise your arms until the elbows align with your shoulders, and press the thumb side of the palm to the wall.
Perform: 10-sec hold, repeat x10
Tip: Imagine holding a peach beneath your chin while looking straight ahead. Keep your gaze level.
Hip Extension - Stretch
Standing with feet facing forward, step the left foot forward while bending the knee. The rear (right) leg should be straight with the heel pressed to the floor. Hold, return to standing, and repeat on the opposite side.
Perform: 20-sec hold, repeat x2/side
Tip: Slow and controlled! Tighten your abs, keep your hips square, and stay standing upright!
Active Hip Extensions
Stand up and hold on to the back of your chair. Slowly kick one leg back and return slowly.
Perform: 10 reps/leg, repeat x2/side
Tip: Slow and controlled! Tighten your abs. Stay standing upright! Raise the leg as high as possible without arching or bending the back.
Seated Trunk Rotation
Seated tall in a chair, reach the left palm to the right thigh, rotating the upper body. Exhale during the twist to increase the rotation and stretch.
Perform: 10-sec hold, repeat x5/side
Tip: Maintain posture and sit up as tall as possible. Avoid lifting the hip during rotation - keep the butt square in your chair!
Back Extension
Sitting with elbows bent and fingers clasped behind head, lean back and bring elbows out to the sides, pressing head back into hands while looking up.
Perform: 5-sec hold, repeat x10
Tip: Stay square in your chair.
Bilateral External Rotation & Retraction with Band
(Yellow Level 2 Resistance Bands on Amazon)
Hold an elastic band, palms facing up with elbows at your sides at a 90-degree angle. Pull hands away from each other to roughly 30 degrees from the center while also pulling the shoulder blades back and down.
Perform: 5-sec hold, repeat x10
Tip: Slow and controlled! Tighten your abs and make sure you are sitting upright!
Cervical Retraction with Band
(Yellow Level 2 Resistance Bands on Amazon)
Stand up against a wall or sit up tall in your chair. Place an elastic band around the back of your head and hold the ends out in front of your face (as shown). Pull the band forward with both arms causing tension in the band as you maintain good cervical posture and not allowing your head to move. Release the band as you move your arms back towards your head, and then repeat.
Perform: 10 repetitions, 2 sets
Tip: Slow and controlled. Make sure you are sitting up straight!
Ready to add post-workday self-care? Try it out!
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