EXERCISE YOU CAN DO IN YOUR WORK #5

ARM AND SHOULDER STRETCH

PRESS YOUR HANDS AWAY FROM YOUR BODY TO STRETCH YOUR ARMS AND SHOULDERS.

• LACE YOUR FINGERS TOGETHER AND TURN YOUR PALMS FACING OUT.
• STRAIGHTEN YOUR ARMS IN FRONT OF YOU.HOLD FOR 15 SECONDS. RELAX AND REPEAT.

SITTING HAMSTRING STRETCH

SITTING WITH LEGS IN A PIKE OR V SEAT POSITION LEAN FORWARD WITH A STRAIGHT BACK AND HOLD TOWARDS FEET. HOLD FOR 15 SECONDS.

exercise you can do in your work#4

EXERCISE YOU CAN DO IN YOUR WORK #4

CHEST STRETCH

THIS STRETCHES THE MUSCLES OF YOUR CHEST, UPPER BACK AND THE BACK OF YOUR NECK.

• LACE YOUR FINGERS TOGETHER BEHIND YOUR HEAD, BRINGING YOUR ELBOWS BACK AS FAR AS POSSIBLE.

• INHALE DEEPLY AND LEAN BACK UNTIL YOU FEEL YOUR MUSCLES STRETCHING.HOLD FOR 20 SECONDS EXHALE,RELAX AND REPEAT

BACK SCRATCH

IT MAY LOOK LIKE YOU’RE SCRATCHING YOUR BACK, BUT YOU’RE REALLY STRETCHING THE BACK OF YOUR ARM.

• REACH BEHIND YOUR HEAD AND PLACE YOUR HAND ON YOUR UPPER BACK, KEEPING YOUR ARM CLOSE TO YOUR EAR.
• GENTLY HOLD YOUR ELBOW WITH YOUR OPPOSITE HAND.
• PULL YOUR ELBOW TOWARD THE BACK OF YOUR HEAD AND REACH YOUR HAND TOWARD THE MIDDLE OF YOUR BACK UNTIL YOU FEEL A GENTLE STRETCH.HOLD FOR 15 SECONDS. RELAX, AND REPEAT ON THE OTHER SIDE.

EXERCISE YOU CAN DO IN YOUR WORK #3

BUTT SQUEEZES(STRENGTHEN GLUTEALS)
THE EASIEST EXERCISE THAT YOU CAN DO AT YOUR DESK IS BUTT SQUEEZES.YOU CAN DO THEM WHILE YOU ARE ON THE PHONE OR TYPING UP A REPORT.SIMPLY SQUEEZE AND RELEASE YOUR BUTTOCKS MUSCLES SEVERAL TIMES.THIS IS THE NUMBER ONE EXERCISE THAT WILL HELP PREVENT “OFFICE CHAIR SPREAD” OF YOUR HINDQUARTERS



PELVIC TILT (SEPARATE PELVIS FROM TRUNK AND MOBILISE LUMBAR SPINE) Pelvic tilt are often recommended for developing support for the low back, abdominals, sacroiliac joint and adjacent structures. They are great for low back problems due to poor posture and muscle atrophy, and provide a starting point for spinal stabilization exercise programs. STAND WITH KNEES SLIGHTLY BENT, PULL ABDOMINALS IN, TUCKING BUTTOCKS UNDER,face your pubic bone to the ceiling hold for 5 seconds then make your bottom stick out,face your pubic bone to the ground.repeat 10 to 20 times,morning and afternoon.

EXERCISE YOU CAN DO IN YOUR WORK #2

TRUNK ROTATION(TO MOBILISE LUMBAR SPINE)

IMPROVES POSTURE
RELEASES TENSION IN THE SPINE
STRETCHES THE WAIST AND UPPER BACK

STANDING:

ROTATE YOUR TORSO TO ONE SIDE WHILE KEEPING YOUR PELVIS FACING FORWARD. HOLD THIS POSITION FOR A COUNT OF 5 SECONDS, THEN RETURN TO THE STARTING POSITION. NEXT, PERFORM THIS MANEUVER TO THE OPPOSITE SIDE.

SEATED:

GRASP THE CHAIR ARM OF THE OPPOSITE SIDE WITH THE HAND AND PULL TO ASSIST TORSO ROTATION. A COMFORTABLE STRETCH SHOULD BE FELT IN THE MUSCLES OF THE BACK. HOLD THIS POSITION FOR A COUNT OF 5SECONDS,THEN PERFORM THIS SAME MOVEMENT TO THE OPPOSITE SIDE.

EXERCISES YOU CAN DO IN YOUR WORK

THIS OFFICE EXERCISE IS A GREAT WAY TO KEEP YOUR BODY MOVING RIGHT AT YOUR DESK. SITTING ALL DAY CAUSES LOSS OF MUSCLE TONE DUE TO INACTIVITY AND INCREASED STRESS IN THE SPINE, FROM SLOUCHING IN ONE DIRECTION.

BACK EXTENSION ( TO MOBILISE LUMBAR SPINE)

STAND WITH FEET COMFORTABLY APART, KNEES STRAIGHT, AND HANDS AGAINST THE BACK OF THE PELVIS. ARCH BACKWARD AS FAR AS COMFORTABLY POSSIBLE WHILE PUSHING FORWARD WITH HANDS. REPEAT 5-6 TIMES. THIS SHOULD BE DONE FOLLOWING PROLONGED SITTING OR STOOPING, EVEN IF YOU DON'T FEEL UNCOMFORTABLE.

PUSH PELVIS FORWARD AS YOU LEAN BACK

KEEP HEAD FACING FORWARD

AVOID TWISTING

STAND WITH YOUR LEGS HIP WIDTH APART, FEET PARALLEL. DROP YOUR SHOULDERS AND PULL YOUR SHOULDER BLADES DOWN INTO YOUR BACK.

HOLD 2 SECONDS, RELAX FORWARD AND REPEAT 5-6 TIMES

REPEAT THIS TWICE IN THE MORNING, TWICE IN THE AFTERNOON

Lea ;)

Exercise should be used as prevention

This is a new blog I'm using to promote exercise as a prevention for injury, pain, disruption among many things.  I plan on prescribing at least one exercise a week with a full description and diagrams so you can help yourself with my knowledge.

More and more reputable evidence is being released proving the absolute necessity for exercise and specific exercise to enhance healing and reduce injury rates.  It is no longer an assumption, its fact!

I am a trained physiotherapist working at The Physio Centre in Dubai, UAE where my position is about promoting health and exercise, as well as supervising rehabilitation exercise programs for our patients, ensuring maximum benefit and reduced recovery times.

I will start with the exercises I think are important, though i'm more than happy for requests or questions and if i can help, i'll post a reply with advice and/or an exercise.

Good luck and enjoy!

Lea

ltorres@physiocentre.ae

www.physiocentre.ae