These three stretching exercises can be done at your desk
If employees are not taking regular breaks to move around during the workday, their muscles may rebel after being scrunched in their desk chairs hour after hour.
The rebellion might be felt in the neck, shoulders, back, hips and legs when they do finally stand up. These three simple stretching exercises can be done without even leaving the workstation or office every two to three hours.
- The lateral lean: Stand up straight; clasp your hands behind your head. Turn your head toward your left elbow and then lean your torso in the same plane to the right — don’t bend forward or backward. Hold the stretch for 30 seconds. Repeat the stretch to the opposite side.
- Standing hip flexor. Lightly place your left hand on your desk for balance and bend your right knee, bringing your right foot behind you toward your right glute. Grip the right ankle with your right hand to gently press the heel toward your butt. Contract both sides of your glutes and keep your knees close together and your spine straight. Hold for 30 seconds and then repeat with the left leg.
- Open and closed upper body stretch. From a standing position, hinge forward from the waist, letting your arms hang toward the floor. Take deep breaths and slowly stand up straight as you move your arms out to the sides in line with your shoulders. Rotate your thumbs backwards with your palms facing the ceiling. Think of bringing your thumbs together behind you as you open your upper chest toward the ceiling. Hold for 30 seconds and repeat up to four times.
Source: HealthDay News
Physicians Quality Care physical therapists can develop pre-shift stretching and flexibility programs designed for your workplace. Done before work begins, these exercises will help prevent workplace injuries. Contact us at 731-984-8400 or PT@physiciansqualitycare.com.
