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5 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 from registered physiotherapist Cynthia Lau to introduce more movement during your day!


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 15 times.





Seated Spine Extension


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 15 times.





Standing Side Stretch


With one foot supported on a chair or a stool and the other foot 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.




Standing Quad Stretch


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




Thoracic Spine Rotation


Stand with one shoulder perpendicular to a wall. Step forward with the foot further away from the wall. Raise both arms to shoulder level, keeping shoulders away from ears. Raise the arm closer to the wall overhead then behind in a semicircle, stretching shoulders and mid-back. Perform 15 repetitions on each side.


*The closer you are to the wall, the more challenging the movement!



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.


#exercisetips #physiotherapist #workplacewellness

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