Working in an office has a lot of perks. You have a controlled environment without being cold or wet, and it usually is not too strenuous. The trade-off is long periods sitting at your desk and not getting your heart rate up. Because of this, some people can develop aches and pains as well as repetitive-use injuries that affect their quality of life long term.
If you are looking for a way to improve or restore your physical function while on the job, here are some great physiotherapy exercises for office workers.
Exercise #1: Sitting Exercises
These great exercises don’t require you to get up or walk around, so they can be done for a few minutes at a time without taking a real work break.
Exercise #2: Chest Stretch
Start by sitting in your chair with a straight back and open your arms to the side with your thumbs pointing upwards. With your shoulders down, pull your arms back until you feel the stretch in your chest. Go to a comfortable point and hold it there for 20-30 seconds and then bring them back. Repeat this for three reps, engaging the chest and shoulder muscles.
Exercise #3: Sit Stretch
This one involves sitting on the edge of your seat and extending one leg at a time so that only your heel is touching the ground. Point your toes upwards as you lean from the hips, and keep your head level. You will feel the stretch on the back of your legs as you hold it for 20-30 seconds. Switch legs and go for three sets. You can do this while talking on the phone so you don’t skip a working beat.
Exercise #4: Leg Stretch
This leg stretch starts with a leg raise while seated. Push away from your desk, sit up straight with your feet planted firmly on the floor, and raise your knee while grabbing onto it with your hands for stability. Hold it as high as possible for 10-15 seconds and switch to the other leg for 3-5 sets. For another variation, place your foot on the other knee while elevated and push the raised knee downward to the side until you feel your glutes engage. Hold for 5-10 seconds and switch to the other side for five reps.
Exercise #5: Neck Stretches
Your neck is constantly engaged but isn’t always in a comfortable position while you are on your phone or hunched over a computer. There are several stretches you can do to alleviate pain and gain mobility.
Gently bend your head forward and back to its full extension for ten reps each way, and switch from side to side for ten reps. Do three sets of these. Now for a great Qi gong stretch, push your head back while keeping it level and then circle forward like you are trying to pick up a tennis ball between your chin and chest. Roll the imaginary ball up as you position your head back to normal, and repeat this movement 30 times.
Exercise #6: Standing Exercises
For standing exercises, you will have to pause your work and move away from your desk a bit. This could be during coffee or lunch breaks as well as bathroom visits.
Exercise #7: Wall Press
This is like a pushup against the wall, a light exercise that engages your entire body. Keeping your feet shoulder-width apart, put your hands on the wall and take a few steps back to a comfortable distance. Then gently do vertical pushups while tightening your stomach muscles and keeping your body rigid. You can up the anti with this stretch by using your desk to do pushups at 45 degrees. Do three sets of 10 presses.
Exercise #8: Squats
Squats can be done standing by your desk or waiting at the water cooler. They are more cardio and stretching, so your heart rate will elevate slightly. Try for 10-15 slow squats as far down as you can comfortably. You can add lunges to the squats as you move around the office for even more stretching.
Exercise #9: Arm & Shoulder Stretches
These stretches could be done sitting, but you have a better range of motion while standing. Start with reaching your arm across your chest at shoulder level and pulling on the elbow with the other hand to get the maximum extension. Hold for 5-10 seconds and switch to the other arm, going back and forth ten times.
Reach upwards with both hands to fully extend the arms and pull on the shoulders for an elongating stretch 10-15 times, alternating between hands parallel and hands locked together with palms up.
Exercise #10: Tricep Dips
Tricep dips are fairly straightforward, and you can use your desk to do them. You will be at a 45-degree position, so it should be fairly easy but make sure not to go beyond your comfortable limit. Go for three sets of 10.
These are some great physiotherapy stretches while at the office to keep you limber and fit. Encourage fellow workers to join in but let your boss know what you are doing so they don’t think you’ve turned the office into a gym. Enjoy the benefits of workplace stretching to stay healthy.
