Try these Simple Exercises you can do at your Office
Spending the whole workday at your desk can be detrimental to your musculoskeletal system.
The Chiropractors at AHS recommend the following exercises to help you stretch and strengthen your muscles from the comfort of your office chair!
Levator Scap – Stretch
Levator Scap - Starting Position | Levator Scap - Movement |
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Starting Position: | Movement: |
Begin by sitting upright in chair. Maintain good upright posture so that spine is in neutral position with a flat low back and shoulders back. | Reach to top of head with arm, while rotating and gently pulling head over to same side. A gentle stretch should be felt in upper trapezius and neck. |
Array | Hold for 20-30 seconds. For an additional stretch, grasp chair with free hand while lowering shoulder and simultaneously performing neck stretch. |
Side Bend and Hold
Side Bend and Hold - Starting Position | Side Bend and Hold - Movement |
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Starting Position: | Movement: |
Begin by sitting upright in chair. Maintain good upright posture so that spine is in neutral position with a flat low back and shoulders back. | Reach to top of head with arm, while gently pulling head over to same side and stretching the side of neck. Hold for 5 seconds and relax. |
For an additional stretch, grasp chair with free hand while lowering shoulder and simultaneously performing neck stretch. |
Seated Hip Flexion/Adduction
Seated Hip Flexion/Adduction - Starting Position | Seated Hip Flexion/Adduction - Movement |
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Starting Position: | Movement: |
Begin seated with good posture so that spine is in neutral position with a flat back. Cross one leg over other placing ankle on opposite knee. | Maintain good posture, pull flexed knee toward opposite shoulder until a gentle stretch is felt in hip. Hold for 20 - 30 seconds. |
Seated Hamstring Stretch
Seated Hamstring Stretch - Starting Position | Seated Hamstring Stretch - Movement |
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Starting Position: | Movement: |
Begin by sitting upright on edge of chair. | Completely extend leg out in front of you. |
Maintaining good upright posture. Spine is in neutral position with a flat lower back. | While maintaining a flat back, lean forward until a gentle stretch is felt behind thigh. Hold for 20-30 seconds. |