Do you have a career that requires you to sit for a prolonged period of time? Sitting behind a computer, going to school full time, or truck driving are few careers that come to my mind. It’s easy to become stuck in your chair for hours at a time these days.
If this speaks to you then here are a few exercise ideas for you to consider implementing during your work-day that don’t require equipment or a gym!
These exercises are not to be considered as medical advice and may not be appropriate for everyone. If you have any concerns, be sure to contact your doctor for consultation, or use direct access to see a local Physical Therapist! For advice on choosing the right Physical Therapist, see “Three Simple Tips To Choosing A Physical Therapist”
All of these exercises encourage relaxation of muscles, posture, blood flow, and relaxation. Make sure when performing these exercises you stay in a PAIN-FREE range. You should feel a stretch but should not feel pain; if pain occurs discontinue immediately.
- Upper trapezius stretch: 3x for 30 seconds on the left and the right
- Begin seated in a chair and grasp the side of the chair with your hand on the side you wish to stretch. Slowly bend your neck to the side, bringing your ear toward your opposite shoulder. You should feel a stretch in the side of your neck. You can increase the intensity of the stretch by placing your opposite arm on your head and lightly pulling your head further toward your opposite shoulder.
- Levator Scapulae Stretch: 3x for 30 seconds on the left and the right
- Begin seated in a chair and grasp the side of the chair with your hand on the side you wish to stretch. Rotate your head away from the side that is to be stretched. Grasp the opposite side of your head with your other hand, and gently pull your head down toward your shoulder/armpit.
- Scapular squeezes: 3x 8-12
- Begin seated with your armpits closed and shoulders relaxed. Begin exercise by bringing shoulder blades together and downward. Try not to shrug your shoulders during the movement.
- Piriformis stretch: 3x 30 seconds on the left and the right
- Begin seated in a chair. Perform the stretch by crossing one leg over the other and resting the ankle of the top leg on the top of the other knee. Use your arm to press down the crossed leg towards the floor. You should feel a stretch in your glute area.
- Pelvic Tilts: 3x 8-12
- Begin seated with your feet flat on the floor. Slowly perform an anterior pelvic tilt by arching your lower back so that it comes off of the support surface. Return to starting position, and then perform a posterior pelvic tilt by using your abdominals, gently rolling your hips backwards, feeling your low back press downwards towards your chair.
We hope these exercises help you get moving again and remind you to take time out of your day for you.
Love Your Life!