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5 Easy Stretches & Exercises to do at the Office

5 Easy Stretches & Exercises to do at the Office

Does your job require excess amount of hours sitting at a desk staring at a computer? If so, then you may benefit from some of these exercises and stretches. Because of all the sitting and staring at a computer you may have experienced some tightness and pain along your neck, shoulders, and back. Our bodies were made to move and not maintain one position for a long period of time. So it is important that you get up from your desk every 45 minutes or so to reset. This will not only assist in keeping your body mobile, but help with your overall health.

Here are some easy exercises and stretches you can perform at your desk!

Levator Scapulae Stretch

  1. Seated in a chair, start by tipping your head down to the left looking toward the left armpit (stretch should be felt on the right side). To get a further stretch you can use your left arm to pull your head down.
  2. Hold this stretch for about 1 minute and perform 2-3 times.
  3. You will then repeat on the other side.

Thoracic Mobility

  1. Seated in a chair, put your hands behind your neck.
  2. Start by bringing your right elbow to your left thigh while protecting your neck from moving too much.
  3. Then transition into sitting back into the chair and bending your upper back backwards, while opening up your arms.
  4. Perform this 10 times.
  5. Repeat on the other side.

Doorway Pectoralis Minor & Major

Pectoralis Minor Stretch

  1. Standing in doorway, rest the left shoulder flat against the doorway with the shoulder starting at 45 degrees.
  2. Shift your weight forward and gently turn your chest and whole body away from the left side. In this position you should feel a stretch on the left chest area.
  3. Hold this position for about 1 minute and perform 2-3 times and repeat on the other side.

Pectoralis Major Stretch

  1. Standing in doorway, rest the left shoulder flat against the doorway with shoulder at about 90 degrees.
  2. Shift your weight forward and gently turn your chest and hips away from the left side. A stretch should be felt along the left chest area.
  3. Hold this position for about 1 minute and perform 2-3 times and repeat on the other side.

Chin Tucks

  1. Standing, back against the wall, start by placing a rolled towel behind your head placed at the base of the skull.
  2. Maintaining the pressure on the towel, bring your chin back towards the wall (it will feel like you’re making a double chin).
  3. Hold this position for 10 seconds and perform 10 time.

Waiter Tips

  1. Stand with your arms at your side, with your elbows bent at a 90 degree angle, palms facing up.
  2. Keeping your arms at your side, move your hands away from each other and squeeze your shoulder blades together holding for a couple seconds. (Make sure you do not overly extend your back while performing this)
  3. Perform this 2 sets of 10 repetitions.

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Heather Takahashi, PT, DPT
Heather began her love for golf at the age of 9 and continues to enjoy playing today. She also enjoys trying new foods, exploring new places, and spending time with family and friends.