Listed below are a couple of quick and easy exercises that
you can do if you feel tight when sitting at your desk or to help prevent
pain/tightness from occurring. Basically what these exercises are doing is just
the opposite of what you do at your desk all day.
Neck retractions
Instructions: Sitting tall, slightly tuck chin down into
neck. Keeping chin down, slide head backwards on neck as far as comfortable.
Hold, relax and repeat.
Reps: 10
Hold: 3 seconds.
Frequency: 2x/day
Trap stretch
Instructions: Sitting tall, turn head to one side and tip
ear to the opposite shoulder. Rest hand on side of head and use to pull for an
additional stretch.
Reps: 2
Hold: 30 seconds.
Frequency: 2x/day
Levator stretch
Instructions: Seated, turn head to one side and drop head
forward-"smell your armpit". Rest same side hand on back of head and
use it to pull for an additional stretch.
Reps: 2
Hold: 30 seconds.
Frequency: 2x/day
Prone press ups
Instructions: Lying on stomach with hands on floor at
shoulder level. Slowly push upper body up off floor keeping pelvis in contact
with floor. Keep buttocks relaxed and allow
low back to 'sag'.
Reps: 2
Hold: 30 seconds.
Frequency: 2x/day
Mid-back extensions
Instructions: Clasp hands together and gently place behind
neck. Slowly lean backwards and bring elbows out and back.
Reps: 2
Hold: 30 seconds.
Frequency: 2x/day
General Rule:
20/20/20 rule- every 20 minutes, look 20 feet away for 20
seconds.
Josiah Thunshelle, PT
