Chair Stretches for Office Workers

 In Home Care

Chair Stretches to do at Work

These chair stretches are designed to help with mild-moderate neck tightness, midback soreness, and hand fatigue while you are at your office desk. If you are in pain, please reach out to our office for help. We are located in historic Inman Park, Atlanta.

These exercises should not cause any pain. However, there could always be some slight discomfort. If these movements cause pain during or after the stretch, discontinue and reach out to a professional for help.

*Click here to see Dr. Zach’s lecture on the importance of movement

Chair Stretches to do at your office desk.

The following mobility stretches for work can be done for 5-20 seconds each and up to 3 rounds.

Neck Flexion and Extension

    1. Sit upright with good posture
    2. drop your chin to your chest
    3. then, look up to the ceiling while staying within a pain-free range of motion

Ear to Shoulder

PHASE 1: EAR TO SHOULDER

1. Lower your right ear down to the right shoulder. Do not lift the shoulder to meet the ear. Let the head and neck relax in this position for up to 5-20 seconds. Repeat on the left side.

PHASE 2: EAR TO SHOULDER WITH ADDED WEIGHT

** If this feels too intense, stay with phase 1

1. Same movements of the head as phase 1, but now we add the weight of your arm to help increase the stretch. We are not pulling with the arm, simply using its weight to help improve the stretch you feel. Repeat on both sides.

Chair Midback Extensions

    1. place your hands lightly on the sides of your head
    2. reach your face and elbows up to the ceiling
    3. round the midback, tuck your chin, and try to bring your elbows as close to your sides as possible

*Click here to see a foam roller version of this that you can do at home or at the gym

W to Y

    1. Start with your arms out to your sides, with a bend in the elbow, palms facing forward, creating a W
    2. retract your shoulder blades back
    3. reach both hands up to the ceiling, making a Y
      1. Do not shrug the shoulders up to the ears when doing this movement

Desk Chair Midback Rotation

    1. Sit upright
    2. Rotate your body to the right
    3. Use the back of your chair to increase the rotation you can accomplish. Look over your right shoulder. 
      1. DO NOT FORCE this movement.
    4. repeat to the opposite side

Midback Desk Extensions

    1. Place elbows or hands, palm down, onto your work desk
    2. scoot your chair backward
    3. keep your back long, and drop your head so that your ears are between your upper arms.

Forearm Flexor Stretch

    1. hold your arm in front of you
    2. Keep your elbow locked out straight
    3. have your palm facing up
    4. Use your opposite hand to pull your 4 fingers backward toward your elbow gently. (don’t pull on the thumb)
    5. flip your hand, so your palm is facing the floor, and again pull back on the 4 fingers

Forearm Extensor Stretch

    1. hold your arm in front of you, elbow straight
    2. palm faces the floor
    3. lightly curl your fingers, making a very soft fist
    4. use your opposite hand to pull the hand toward the forearm

Knee Extensions

  1. sit up with good posture
  2. Kick one leg out in front of you, fully extending the knee
  3. keep your toe pointed up to the ceiling
  4. repeat 10 times on each side

Calf Pump

    1. sit upright
    2. point the toes down to the floor, lifting the heels off the ground
    3. followed by dropping the heels to the floor and lifting the toes to the ceiling
    4. do this 10 times for both legs

 

If these do not seem to help with the discomfort you are feeling at the end of your workday, schedule online here so that we can do a full examination and get to the root cause of your discomfort and soreness.

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