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Do These 4 Exercises at the Office!

Writer's picture: Maite Zamora MorenoMaite Zamora Moreno

Updated: Aug 2, 2023


Here are 4 posture alignment exercises you can do at the office when you start to feel tight or sore in your neck, shoulders or your back.


Our bodies are always listening to what we'd like them to learn or get better at. When we sit for long periods of time, we're letting our bodies know we would really like them to be good at sitting. Our bodies starts to lower blood flow to our extremities and muscles start to go offline as our body looks for the most energy-efficient way to sit. Of course, even though our lifestyles may demand a lot of sitting, we still want to maintain our body's ability to walk, run, tumble, jump, catch, throw, kick and really, use the full - EXTENSIVE - range of movements the human body is designed to allow. To that end - it's a good idea to build in little exercise moments throughout your work-day. It will cue your body that sure, you're sitting right now, but you won't be forever - please keep all systems online!


If any of these trigger pain for you, skip them!!


To watch the video where I show these exercises, please scroll down.


1. Sitting Knee Pillow Squeezes


Usually you would do this exercise by placing a pillow or foam block between your knees. At work, you can use your fists placed side by side instead:


Move your chair away from your desk and sit at the edge of your seat. Make sure your toes are pointing forward and your ankles are under your knees.


Roll your pelvis forward to place an arch in your lower back. Place both your fists between your thighs, just before the knees. Relax your stomach, then use your inner thighs to gently squeeze against your fists and release again - squeeze and release.


Check from time to time that your stomach is still relaxed!


Do 1 to 3 sets of 20 repetitions each.


2. Sitting Cats and Dogs


Place your hands on your knees.


Move into the cat by pulling your abdominals to your spine, causing your pelvis to tilt backwards and your back to curve. Allow your shoulder blades to move apart and your head to come forward.


To move into the dog, roll your pelvis forward, arch your back, squeeze your shoulder blades together and look up.


One cat and one dog is one repetition. Do 5 to 10 repetitions.



3. Sitting Elbow Curls


Curl the tips of your fingers in while extending your thumb. Place your knuckles by your temples.


Roll your pelvis forward to place an arch in your lower back, relax your stomach and keep it relaxed for the duration of the exercise.


Keeping the knuckles by your temples, alternate closing and opening the elbows.


Do 1 to 3 sets of 10 repetitions each.



4. Sitting Overhead Extension


Still sitting with your pelvis rolled forward and your tummy relaxed, interlace your fingers. Then rotate your elbows so your knuckles point towards your chest and then straighten your arms.


Lower your shoulders and keep the shoulders low throughout this exercise.


Lift your hands as far as your shoulders will allow with your elbows remaining straight. Then, look up at your hands.


Hold this position for 30 seconds to 1 minute.



I look forward to hearing how these feel for you!!


Below is the video if you'd like to have more visual cues:



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