Whether you’re working from home or are back in person, the long periods spent sitting at a desk can cause you to feel seriously stiff by the end of the day. This article will highlight some simple exercises that can be used throughout the day to minimize aches and pains – all without having to get up from your chair.
1. Chin Tucks
This exercise helps to mobilize the cervical spine and can stretch the muscles at the base of the skull and in the back of the neck. This is performed by first sitting upright in a relaxed position. Next, pull your chin back as if you were sliding it across a flat surface without tilting your head up or down. Once you reach the end range, you can hold for a count of five and relax. This can be done for several repetitions and can help to prevent stiffness in the upper neck.
2. Upper Trap Stretch
This seated stretch is great for decreasing the tension in the neck and shoulders. With one arm at your side, grab the underside of your chair. Then, side bend your neck away from that arm while using the opposite arm to provide gentle over pressure further into a side bending position. This should feel like a gentle stretch along the side and back of the neck and into the upper shoulder. This can be done for thirty seconds at a time on both sides and can work to prevent elevated shoulder posture and increased muscle tightness.
3. Scapular Retractions
When working at a computer for long periods, it’s easy to develop a rounded shoulder posture that sometimes comes with aching of the upper and mid back. Scapular retractions can help to prevent poor posture and may reduce those sensations of aching by activating the muscles between the shoulder blades. To perform this exercise, depress your shoulder blades downward and then pull them back as if you are squeezing them together. Hold this position for a count of three and then relax. This can be performed in sets of several repetitions throughout the day.
4. Seated Thoracic Rotation
Most people tend to progressively slouch more and more as they sit for long periods of time. This often means the mid and upper back (thoracic spine) assume a more forward curved position that can result in back pain and stiffness. Seated thoracic rotation can help to minimize stiffness of the mid and upper back. This exercise is done simply by crossing the arms over the chest and rotating the torso in one direction to the end range. At this point you can hold it for a count of three and then rotate to the other side and do the same. Performing several of these rotations at a time throughout the day can reduce the amount of stiffness you feel at the end of the work day.
5. Seated Pelvic Tilts
When working at a computer during the day, it’s important that the lumbar spine is supported appropriately. However, many people do not have chairs with adequate lumbar support. This can cause the low back to be in a rounded position for hours on end which can lead to low back pain. One way to limit this pain is by performing seated pelvic tilts. When seated upright with good posture, rotate your pelvis forward so that your low back arches. Then, rotate your pelvis backward so that your low back is in a more flattened position. Alternating between these motions can help to maintain good lumbar spinal mobility and serve as a good reminder to try to sit with good posture while working at the computer.
If you suffer from feelings of stiffness, aching, or pain when sitting or standing throughout the day, physical therapy can help improve your tolerance to your work demands. Call Respire Physical Therapy at 703-671-1871 or click here to schedule an appointment with one of our Physical Therapists to get relief from your aches and pains!
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