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5 Must Know Exercises To Get You Moving At Work


Do you suffer from an achy neck or back? Do you spend hours every day sitting at your desk? Read on below for some easy tips and ideas to introduce more movement during your day!

By: Cynthia Lau, Registered Physiotherapist.

1. Seated cat cow — With your hands resting on the desk, slowly arch your mid-back toward the ceiling like a cat. Then slowly move into the reverse direction by looking forward and thinking about spreading your collarbones. Repeat for 15 repetitions.

2. Seated thoracic spine extension over chair — Place both feet flat on the floor and interlock your fingers to support the back of your neck. Keeping your elbows wide, slowly lean back over the edge of your desk chair to open the chest area. Repeat for 15 repetitions.

3. Standing side stretch — With one foot (right) supported on your chair or a stool and the other foot (left) on the floor, gently lean forward until you feel a slight stretch in the front of your left hip. Then reach with your left arm overhead until you feel a stretch along your left side and hold that position for 20 seconds. Repeat on the opposite side.

4. Standing quad stretch with reach — While standing facing a wall, hold one ankle (right) so that you feel a stretch in the front of your right thigh. You can place your opposite hand (left) on the wall to help maintain your balance. Slowly reach your left hand up the wall as high as you can then return to the start position. Perform 12 repetitions on each side.

5. Thoracic spine rotation at wall — Stand with one of your shoulders (right) perpendicular to a wall. Take a big step forward with the foot further away from the wall (left). Raise both arms to shoulder level, ensuring you keep your shoulders away from your ears. Slowly raise the arm closest to the wall (right) overhead then behind you making a semicircle, feeling for a gentle stretch in your shoulders and mid-back. Return to the start position and perform 15 repetitions on each side. Tip: the closer you stand to the wall, the more challenging the movement will be!

Try doing 1 or 2 rounds for every 2-3 hours of sitting. Setting an alert on your computer can help remind you to get up and get moving!

Give these exercises a try on your own and let us know how it goes! For more exercise ideas like these speak to your certified personal trainer or physiotherapist.

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