SUBSCRIBE to Caroline’s YouTube channel for free weekly videos to support you in your health goals! https://www.youtube.com/channel/UCkadh1ZnrCDOF8awC9NbAbA. LIKE Caroline Jordan Fitness on facebook for more FREE health tips and workouts: https://www.facebook.com/carolinejordanfitness?fref=ts. http://www.carolinejordanfitness.com/. In this video, Health and Wellness Coach Caroline Jordan guides you through shoulder and arm stretches you can do at your desk. These moves are designed to help with shoulder pain, improve energy, and increase performance. This video is part of one of Caroline’s Corporate Wellness Workshops, “ReBoot at Work. Life Hacks for more energy in Work, Wellness, and Life.” Want to raise awareness of healthy workplace habits and get the support you need to thrive in the office? Contact Caroline about her corporate wellness offerings and workshops at [email protected] Did you LIKE this video?? SUBSCRIBE to my channel, LIKE, it and share it with your friends on facebook, twitter, youtube, and email. Thanks for your support and for joining the healthy, happy, community online.. As always, please check with your doctor to make sure these recommendations are right for you. Honor your body and be good to yourself.. Check out Caroline’s website: http://www.carolinejordanfitness.com/. FOLLOW on Twitter https://twitter.com/#!/carolinefitness. LIKE on Facebook https://www.facebook.com/carolinejordanfitness. DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
If you work at a desk or computer for long stretches of time, you might place excessive strain on certain muscles like your neck and shoulders. Try these quick stretches to help reduce stiffness and pain. Christine Eley, Mayo Clinic Employee Health Coordinator shows us to perform these stretches along with the help of Mayo employees.. Chin tuck: 1. Face straight ahead. Lower your chin to your chest.. 2. Hold the stretch for 15 to 30 seconds.. 3. You’ll feel tension in the back of your neck.. 4. Relax and slowly return to the starting position.. 5. Repeat.. Head turn: 1. Face straight ahead.. 2. Turn your head to one side while keeping your shoulders straight.. 3. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the side of your neck and your shoulder.. 4. Relax and slowly return to the starting position.. 5. Turn your head to the other side and repeat the stretch.. Shoulder stretch: 1. Place one hand under your elbow.. 2. Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch.. 3. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your shoulder.. 4. Relax and slowly return to the starting position.. 5. Repeat the stretch with the other arm.
5 of the best stretches you can do at your desk to eliminate neck desk pain, shoulder pain, and low back pain. Desk stretches for your neck and back to get rid of pain and help you feel better. How to take an effective break from your desk job at work.. As a physical therapist, neck, shoulder, and back pain are the most common conditions that I treat. Believe it or not, however, most patients complaining of this pain were never in an “injury” or aren’t even “athletes”.. The majority of people who experience neck and back pain are those who spend long hours working at a desk.. OTHER VIDEOS YOU’LL FIND USEFUL. SET UP YOUR DESK THE RIGHT WAY: https://youtu.be/x12GnuV9Qgw. ELIMINATE NECK AND SHOULDER MUSCLE KNOTS: https://youtu.be/9PC9Mn0VO00. USEFUL PRODUCTS FOR YOUR DESK JOB: LUMBAR SUPPORT PILLOW: https://amzn.to/36KpQ2z. THERACANE SELF-MASSAGER: https://amzn.to/33vo7MK. UNDER-DESK ELLIPTICAL: https://amzn.to/33uuTC6. WHY DO I GET NECK AND BACK PAIN AT WORK? Think about it when you get to work in the morning you probably sit down in your chair and then don’t get up until lunchtime. Then you sit back down and don’t stand up again until it’s time to go home.. As humans, we simply weren’t designed to sit for that amount of time! Add the fact that most of us don’t sit in a workstation that fits us the right way and it’s no wonder we experience neck and back pain at work.. FIRST STEP SET UP YOUR WORKSPACE. The first (and most important) thing you need to do is set up your workstation in a way that is right for your body. This is the fastest way to decrease stress on your muscles and joints and help you out of the pain you might be experiencing. To learn how to do this, please watch this helpful video: https://youtu.be/x12GnuV9Qgw. 5 GREAT STRETCHES YOU CAN DO AT WORK. Today I wanted to share with you some simple stretches and exercises you can do right at your desk to eliminate neck and back pain. These exercises take about 5-6 minutes to complete and can be done every hour while you’re seated at your computer.. 1. Chin Tucks Great way to eliminate tension headaches and get your head back in a proper alignment over your neck.. 2. Scapula Retraction or “Pinches” One of the best exercises to eliminate tension in your neck and upper back.. 3. Upper Trapezius Stretch One of the most-common places to get muscle knots is in your upper neck and shoulders. These stretches are an effective way to treat pain in those areas.. 4. Anterior/Posterior Pelvic Tilts Mobilize your back by taking it through flexion and extension ranges of motion.. 5. Seated Marches Promotes blood flow into your hips and alleviates pressure off of your hamstrings while marching at your desk.. There you have them! 5 of the best stretches you can perform right at your desk to decrease neck, shoulder, and lower back pain.. I hope these helped you guys out! If you liked them please be sure to “LIKE” this video.. Also if you haven’t done so I would love for you to subscribe to Tone and Tighten here on YouTube; you can do that by pressing the “SUBSCRIBE” button up above.
These desk exercises and stretches are easy to do at your desk. Following along with this 10-minute, real-time routine should help keep your muscles and joints moving throughout the day. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/desk-exercises-stretches-real-time. To start off, work your whole body and large muscles by doing a simple sit to stand movement. Put your feet about shoulder width apart, and stand up and sit down five times. Now while sitting, do a rotation stretch of the upper body to loosen up your spine. Turn one direction in your chair, and grab the back if you want a little more of a stretch. Hold these for about five seconds on each side. Do three on each side.. Next, you will stretch your forearm muscles. If you are typing a lot through out the day, these will hopefully feel really good. Start off with your arm straight out in front of you. Bring your wrists downward or into flexion. If you need more of a stretch, push down with the other hand. Hold for about five seconds and alternate sides. Now bring your wrists upward to stretch the opposite side.. The next exercises will be seated hip flexion. If you can roll your chair out from under your desk so you don’t hit your knees on the desk. Bring your knee upwards, and slowly come back down. You can alternate or do one side at a time. Do ten of these. Then you will kick your leg out to work your quad muscles. Kick your leg out until your knee is straight, and then pull your toes up towards you for a stretch. You can alternate or do one side at a time. Do ten of these.. Now you will stretch your buttocks muscles that you are sitting on all day long. Take the leg of the side you want to stretch, and cross it over the other leg just above the knee. This will look like a figure 4 if you are looking down at your legs. You might feel the stretch already, but if you don’t, keeping your back straight, bend forward at your hips. Hold this stretch for 30 seconds, and repeat 3 times.. Finally, stretch and exercise your calf muscles to help prevent DVTs. With your feet on the ground, alternate lifting your toes, and then lift your heels. Do ten of these.. Related Videos: How to Improve Posture at Your Computer: https://youtu.be/NPzVWW_g_P8?list=PLPS8D21t0eO_aKBiXrRDEvPM3hRzXUJQd. Carpal Tunnel Syndrome Stretches & Exercises: https://youtu.be/1KRtQppsUHc?list=PLPS8D21t0eO-_SSqmyKDNI-ODAhwWoMy5. = SUBSCRIBE for More Videos: http://www.youtube.com/subscription_center?add_user=askdoctorjo. = Doctor Jo is a Doctor of Physical Therapy.. http://www.AskDoctorJo.com. http://www.facebook.com/AskDoctorJo. http://www.pinterest.com/AskDoctorJo. https://www.instagram.com/AskDoctorJo. http://www.twitter.com/AskDoctorJo. http://plus.google.com/+AskDoctorJo. = Desk Exercises & Stretches, Real-Time Routine: https://www.youtube.com/watch?v=CAq9vV7gkrs. DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Chatelaine contributing fitness editor Assata McKenzie takes us through 10 easy stretches you can do at your desk. Whether you’re at home or work, it’s time to get moving! 3 EASY GLUTE EXERCISES: http://www.chatelaine.com/health/fitness/glutes-exercises/. SUBSCRIBE to the Chatelaine channel: http://bit.ly/1Paam7T. WEBSITE: For the latest recipes, style & decor inspiration, visit: http://chatelaine.com. FACEBOOK: https://www.facebook.com/ChatelaineMagazine. TWITTER: @Chatelaine. INSTAGRAM and SNAPCHAT: @ChatelaineMag. PINTEREST: https://www.pinterest.com/chatelainemag/
A great routine for anyone who sits down at a desk, in front of a computer screen or TV for a long time. Amazing for relieving tension in the body and staying productive on those busy days! Let me know how it goes in the comments below!
For more routines like this one check out my website! http://www.joetherapy.com.
Connect with ME! Instagram: http://www.instagram.com/joetherapy. Facebook: http://www.facebook.com/joetherapyofficial.
Equipment. Macbook Pro 15″ (2018) https://amzn.to/2Mr5l4p. Sony RX100 https://amzn.to/2wsoZT5. Rode Mic for Smartphone https://amzn.to/2N7lN6e
Sit up tall in your chair, or stand up. Stretch your arms overhead and interlock your fingers. Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the. To stretch the hamstrings, simply stand up out of your chair (step back about a foot or two) and lean forward, placing your forearms on the desk.
Once you are in this position, maintain a flat back as you straighten your knees and press your hip bones up toward the ceiling. You should feel a nice deep stretch in your hamstring muscles. This stretch is also known as the rhomboid upper or upper back stretch.
Clasp your hands in front of you and lower your head in line with your arms. Press forward and hold for 10 to. Stretch your arms in front of you, and cross your arms in front of your torso so the right arm is above the left.
Bend your elbows and snug right elbow into the inside of the left. Pull your shoulders down. Breathe and hold for 30 seconds before switching sides. When You’re Ready to Upgrade, Exercise at Your Desk. 1. Walk/Jog/Run in Place.
30–45 seconds. 3–5 times. This one is as simple as it sounds. Stand up from your chair and get to it.
Anyone can do 2. Push-Ups. Now, before you panic at the thought of getting on the floor in your office don’t!These are the best stretches to do while you’re sitting at your desk all day. In addition to five moves you can do each day at work, we explain why stretching is so important for anyone who sits at a desk all day. You can do easy desk stretches and be active at home!
Sitting down on a chair can be a real pain in the ass! Sitting for long hours pressurizes your spine, slumps down your shoulders, and misbalances your sitting posture; causing you to get exhausted quickly. So here is a sequence of 11 simple yoga poses that you can do at your desk at any point in the day. Remember to breathe normally throughout the stretches, and never hold your breath.
Neck stretches. These are great for relieving stiffness and tension in. Ever felt that you’re getting a bit stiff sitting at your desk? I know I do. However, I’ve recently learned that there is something that you can do about it.
So if you want to avoid bad posture and dodgy hips there are several stretches that you can do when in the office. There is a very good rule to remember about office work or any time. Standing Quadriceps/Hip Flexor Stretch While standing, hold onto to your desk for support and put one foot up on a chair behind you.
Depending on your flexibility, you can place the foot on the seat, arm, or back of the chair. Make sure that the foot on the ground is pointed forward with the knee bend slightly.
List of related literature:
These fidgets involved leg lifts while sitting (extending each leg several times while at the desk) as well as arm upward stretches.
In static stretching, a muscle is held in a In active stretching, you do the work.
from PE to 16 by Sally Fountain, Linda Goodwin Oxford University Press, 2002
Learn some simple relaxation exercises that you can do standing away from your desk, such as rotating your head, pulling your shoulders up and then dropping them, stretching your legs, doing lunges—stepping forward and bending both your front and then back leg.
Doing this stretching exercise in a sitting position with the right leg up flat, bent 90 degree or less, on the couch surface and the left leg hanging down is a relaxing position.
from Stretching Anatomy by Arnold G. Nelson, Jouko Kokkonen Human Kinetics, 2020
Crisscross (exercise 5-8) advances the challenge of One-Leg Stretch by adding rotation of the torso while maintaining flexion of the spine.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
There is evidence that workstation exercises can reduce musculoskeletal discomfort for workers sitting in front of a computer.
I’ve got a really tight SCM on the left side. It gets so tight it pulls my lower jaw out of proper alignment. Are there any SCM specific things I can do daily?
I really liked the stretches but I would really have appreciated it if you’d just gone ahead and done the 10 with us. It disrupts the (yoga) flow if you have to pause the video and then restart. Feels great after, though.
Desk job is so hard on the spine. And people are not good at taking breaks. My personal wicked treat is to drink a lot of water. That way, biology with MAKE you get on and walk to the bathroom. Then you can do your chin tuck and scapula pinch before sitting back down. Lol. At least that’s what I do. Awesome list of exercises
Thank you Joe! I have been looking for something like this:-) do you have an easy quick morning stretch routine? I am always slow moving around in the morning my joints aren’t what they used to be! Thank you:-)
This is so funny Jo! I am so glad I came across this. I love how you inserted the reference to Office Space in there…TPS reports. https://www.youtube.com/watch?v=Fy3rjQGc6lA
Came from your instagram. Great tutorial. Think it is something I can do at work. Something I want to see… maybe you’ve made a video on it but regarding shoulder impingement and how to work back to normal lifting…?? I recently got it and it is dragging me down…
Great video, Dr. Jo! Love the real-time stuff! I followed this one along with you, and the piriformis stretch towards the end was actually kind of amazing. More real time videos, please!
I have a messed up back with spinal injury and surgery. I work mostly seated and recently was diagnosed with exercise induced vasculitis in both legs because I got a job with more walking. Go figure I would end up with an injury from trying to move. My back is al ewwww says very tight and pained but I did these stretches and I am loose enough to finish my shift and I think I will be doing these every shift. Thank you
oooh yeaahh I’m gonna need this one too!! The other day, I was at the office and suddenly thought about your previous video, took a look at the time and realized I had actually been exactly 3 hours straight in front of the computer. I decided to set a timer right then and there, as you suggested. I am noting these exercises, too! Thanks so much Jared!! Have a lovely weekend!!!
Buy a printable worksheet with the Desk Exercises & Stretches in this video here: https://www.askdoctorjo.com/desk-exercises-worksheet ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Enjoyed warm-up dynamic stretching. Would like more exercise series, i.e. watching a movie,TV, on the phone, standing in line, working on flexible ankles. Learning jump rope, fast walking, or hula hoop, etc.
Awesome video. Can you come up with exercises that focus on lower back/ opening hips? I spend a considerable amount of time sitting down at the office. Feels funny when I work out
Do you have any exercises for TMJ that is causing neck pain? NOBODY understands my problem. I have a muscular imbalance do to sinus surgery in my maxillary sinus. I had a lot of bone and tissue loss.. TMJ issue does not show up in MRI. My problem occurs when my jaw is in motion especially rapid motion. I get horrific throbbing pain from the back of my neck to my ear.esp. during my sleep I have to make sure my neck is supported all night. I fight with my pillow. Can you advise. I live on advils as nobody can help me for 28 years now. TMJ specialist have given me night guard that only make my problem worse. I’m at the point now that I need to save my stomach and liver from all the Advil I take. THANK YOU!!!! PS I must add that you helped my rib issue a lot. As an added bonus I have a rib issue and it feel so much better after 6 months! GOD BLESS!!
Great video!! I will do these every day during my work day. I am considering purchasing a ball chair do you recommend one or other products that could help with posture issue with one of my discs being pinched in the low back area?
i don’t sit for too long since I don’t work but I do have left side pain since this chyropractor Dr. twisted my neck but doing this stretches do help relief pain, one question I been getting vertigo do you know why? by anychance do you have a tip on How to get ride if it? thank you
Hello Dr. Jo… How about tummy tuck exercises??? If u could show us… Mine is little extra padding and willing to tuck back in if u could kindly post a video??? Thanks…
I installed a app on my work PC that makes me take 1 minute brakes every 15 min. Just to make me conscious about my postures (you can adjust time if you want).
Wow. This is great. I can add the last three exercise in at my desk. I’m already doing the first two at my desk per my own PT’s instruction for my shoulder pain. Sitting at your desk all day doesn’t help but you do what you can. Woohoo more exercise at your desk!!
Does your neck or back hurt? Which one of these exercises did you find to be most effective for you? Leave me a comment below and thanks so much for watching!
Desk Neck comes from too much forward bending. You are lacking the counter stretches for this issue: 1) Turn your head to each side, lean the head backwards and 2) Lean your head to each side and lean the headbackwards.
You do want to do the forward stretch (always work both sides), and make sure when you do the forward neck stretch, you tense your lower jaw/neck muscles, like you are trying to give yourself a double chin.
30 seconds for everything with a straight back, per ush.
I’ve got a really tight SCM on the left side. It gets so tight it pulls my lower jaw out of proper alignment. Are there any SCM specific things I can do daily?
1. Desk cat/cow: 10 reps
2. Back arches: 10 reps
3. Sidebend reach: 30 seconds each side
4. T spine rotation: 10 reps
Nice routine, thanks!
I really liked the stretches but I would really have appreciated it if you’d just gone ahead and done the 10 with us. It disrupts the (yoga) flow if you have to pause the video and then restart. Feels great after, though.
Desk job is so hard on the spine. And people are not good at taking breaks. My personal wicked treat is to drink a lot of water. That way, biology with MAKE you get on and walk to the bathroom. Then you can do your chin tuck and scapula pinch before sitting back down. Lol. At least that’s what I do. Awesome list of exercises
Thank you Joe! I have been looking for something like this:-) do you have an easy quick morning stretch routine? I am always slow moving around in the morning my joints aren’t what they used to be! Thank you:-)
This is so funny Jo! I am so glad I came across this. I love how you inserted the reference to Office Space in there…TPS reports. https://www.youtube.com/watch?v=Fy3rjQGc6lA
Came from your instagram. Great tutorial. Think it is something I can do at work. Something I want to see… maybe you’ve made a video on it but regarding shoulder impingement and how to work back to normal lifting…?? I recently got it and it is dragging me down…
Great video, Dr. Jo! Love the real-time stuff! I followed this one along with you, and the piriformis stretch towards the end was actually kind of amazing. More real time videos, please!
I have a messed up back with spinal injury and surgery. I work mostly seated and recently was diagnosed with exercise induced vasculitis in both legs because I got a job with more walking. Go figure I would end up with an injury from trying to move. My back is al ewwww says very tight and pained but I did these stretches and I am loose enough to finish my shift and I think I will be doing these every shift. Thank you
I mainly suffer from neck, shoulder blade area and hip pain for desk sitting. Any stretches for mainly neck & shoulder blade area?
oooh yeaahh I’m gonna need this one too!! The other day, I was at the office and suddenly thought about your previous video, took a look at the time and realized I had actually been exactly 3 hours straight in front of the computer. I decided to set a timer right then and there, as you suggested. I am noting these exercises, too! Thanks so much Jared!! Have a lovely weekend!!!
Buy a printable worksheet with the Desk Exercises & Stretches in this video here: https://www.askdoctorjo.com/desk-exercises-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Enjoyed warm-up dynamic stretching. Would like more exercise series, i.e. watching a movie,TV, on the phone, standing in line, working on flexible ankles. Learning jump rope, fast walking, or hula hoop, etc.
Awesome video. Can you come up with exercises that focus on lower back/ opening hips?
I spend a considerable amount of time sitting down at the office. Feels funny when I work out
Hi Doctor. thank you for sharing your knowledge. please share exercises for lateral pelvic tilt issues, I would really appreciate it.
Do you have any exercises for TMJ that is causing neck pain? NOBODY understands my problem. I have a muscular imbalance do to sinus surgery in my maxillary sinus. I had a lot of bone and tissue loss.. TMJ issue does not show up in MRI. My problem occurs when my jaw is in motion especially rapid motion. I get horrific throbbing pain from the back of my neck to my ear.esp. during my sleep I have to make sure my neck is supported all night. I fight with my pillow. Can you advise. I live on advils as nobody can help me for 28 years now. TMJ specialist have given me night guard that only make my problem worse. I’m at the point now that I need to save my stomach and liver from all the Advil I take. THANK YOU!!!! PS I must add that you helped my rib issue a lot. As an added bonus I have a rib issue and it feel so much better after 6 months! GOD BLESS!!
Great video!! I will do these every day during my work day. I am considering purchasing a ball chair do you recommend one or other products that could help with posture issue with one of my discs being pinched in the low back area?
i don’t sit for too long since I don’t work but I do have left side pain since this chyropractor Dr. twisted my neck but doing this stretches do help relief pain, one question I been getting vertigo do you know why? by anychance do you have a tip on How to get ride if it? thank you
Hello Dr. Jo… How about tummy tuck exercises??? If u could show us… Mine is little extra padding and willing to tuck back in if u could kindly post a video??? Thanks…
I installed a app on my work PC that makes me take 1 minute brakes every 15 min. Just to make me conscious about my postures (you can adjust time if you want).
Wow. This is great. I can add the last three exercise in at my desk. I’m already doing the first two at my desk per my own PT’s instruction for my shoulder pain. Sitting at your desk all day doesn’t help but you do what you can. Woohoo more exercise at your desk!!
Does your neck or back hurt? Which one of these exercises did you find to be most effective for you? Leave me a comment below and thanks so much for watching!
Desk Neck comes from too much forward bending. You are lacking the counter stretches for this issue: 1) Turn your head to each side, lean the head backwards and 2) Lean your head to each side and lean the headbackwards.
You do want to do the forward stretch (always work both sides), and make sure when you do the forward neck stretch, you tense your lower jaw/neck muscles, like you are trying to give yourself a double chin.
30 seconds for everything with a straight back, per ush.