If you’re looking for exercises to do at your desk that will help you stay limber, there’s nothing better than some stretches. Start at the top of your body and work your way down. Dip your head to the right- towards your shoulder – and hold that position for ten seconds. Repeat on the other side, and then rest for ten more seconds for doing another set of reps. Then, drop your chin down towards your chest and hold it there for ten seconds. Lift your head back up before doing the same motion one more time. Finally, tilt your head so that you’re looking over your right shoulder. Be very gentle about this, since you don’t want to pull any neck muscles. Hold it in place for fifteen seconds before repeating the motion on the other side of your body. Once again, wait for fifteen seconds before doing a final round of these stretches.
Finally, there are some core stretches that you can do while in your chair at work. Engage your core muscles and sit up straight. Place your feet flat on the floor. Hold your arms above your head. Then, lean slightly so that your head tilts to the right – make sure to keep your hips parallel to the ground. You’ll feel your oblique (side) muscles begin to stretch.
Hold this position for ten seconds before facing forwards again. Repeat this on the other side. Do four reps of these, and your back will feel better while you’re stuck in your desk chair at work.
In order to enhance your shoulder muscles while sitting in your office, you just need to do a few shoulder presses. First, find something slightly heavy, yet somewhat compact, like an old phone book or dictionary. Then, sit properly in your chair with your core muscles engaged and your back straight. Hold the bottom of the book with both hands and then lift it over your head, straightening your elbows as you do so. Treat the book as if it were a weight because, for this purpose, it is. Lower the book and then lift it back up. Do ten reps.
In case you weren’t aware, your glutes are the muscles located near your posterior. There’s a simple exercise that you can do while at work that stretches and exercises this muscle group. It’s called the squeeze. All that you need to do is sit straight up in your desk chair with your core muscles engaged and your feet flat on the floor. Then, tighten up those glutes, squeezing the muscles. Hold this for fifteen seconds before relaxing. Wait ten more seconds before repeating the same muscle squeeze again. Do four rounds of this.
Have these exercises helped you get through the workday? Or do you still need physical therapy in Little Rock in order to get into better shape? Whether you’re dealing with an injury or want to work out with a personal trainer, we can help. The Physical Therapy Institute can assist you with occupational therapy, general wellness, home health needs, speech therapy, and even the aforementioned physical therapy and personal training. Please contact us today to see how we can meet your needs.