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Simple exercises for office workers

If you are like most people nowadays, you tend to spend a lot of time sitting at your desk while working. As a result of prolonged sitting at your desk, you could potentially develop poor postural habits. These poor postural habits could lead to headaches, tightness, tension and pain in your neck, shoulders, and back which could impact your well-being and work productivity.
It is strongly recommended to take a break every 30-60 minutes from a seated position and to move around.
Here are some simple exercises you can add to your daily routine to improve your posture and prevent pain and discomfort:

1Chin tuck

• Sit in an upright position.
• Gently draw your chin back (creating a double chin). Make sure you do not look down or extend your neck backwards.
• Hold this position for 5 seconds. Repeat 5 times.

2Upper Trapezius stretch

• Sit in an upright position.
• Bring your right ear towards your right shoulder. If this creates a comfortable stretch, place your right hand on your head and pull your head gently towards your right.
• Hold this stretch for 20 seconds. Repeat 3 times.
• Repeat on the opposite side.

3Scapular retraction

• Sit or stand in an upright position.
• Gently squeeze your shoulder blades together, drawing your shoulder blades down and in.
• Hold for 5 seconds. Relax. Repeat 5 times.

4Doorway Chest stretch

• Stand upright in the center of a doorway.
• Bend your elbows and place your forearms on the sides of the door (you can start at 45 degrees and if that is comfortable move your arms up towards 90 degrees).
• Take a small step forward until you feel a gentle stretch in front of your shoulders and chest.
• Hold this position for 20 seconds. Repeat 3 times.

5Seated Figure 4 stretch

• Sit upright in a chair.
• Bring one of your ankles up and place it on the opposite knee.
• Slowly lean forward in your sit while keeping your back straight, until you feel a gentle stretch in your buttocks.
• Hold this position for 20 seconds. Repeat 3 times.

If you are experiencing pain or discomfort because of prolonged sitting or you are not sure if these exercises are right for you, book an appointment with a registered physiotherapist at Therapy One for a detailed assessment and treatment.
**Please note these exercises could initiate or aggravate your existing symptoms. Always consult a health practitioner if you are not sure if these exercises are right for you**

Yasama Razavi RPT