If you work in an office, you probably spend much of your day in front of a computer or laptop. Although this may be necessary for professional reasons, it can lead to a number of health problems such as poor posture and muscular imbalances. Fortunately, there are some simple physical therapy exercises you can do yourself at home to help alleviate the effects of spending too much time at the computer. In this blog post, we’ll go over some of the most effective exercises for those who spend most of their day in front of a screen.
1. bolsters
This exercise is great for relieving tension in the neck and shoulders that can result from sitting hunched over a computer. To perform this exercise, first sit upright and slowly roll your head from side to side. Make sure your chin stays parallel to the floor and don’t let your head fall too far forward or back. Repeat 10 times per side, holding each position for 3-5 seconds before switching sides.
2. shoulder blade press
This is another great exercise to relieve tension in the neck and shoulder muscles that can result from prolonged computer use. Begin by placing your hands behind your back, elbows bent at a 90-degree angle and palms facing each other. Squeeze your shoulder blades together while keeping your arms close to your body, then slowly lower them back to their starting position. Repeat ten times for best results.
3. stretching of the wrist
Working at a computer all day can cause tension and pain in the wrists due to repetitive motions like typing or clicking a mouse button. To reduce these problems, try stretching your wrists by placing one hand flat on a table, palm down, and then gently pressing on it with the other hand until you feel tension in the wrist area (but no pain). Hold this position for 10 seconds before releasing, and repeat five times on each side for best results.
4. push-ups at the desk
Push-ups at your desk are an easy way to strengthen your core muscles without needing special equipment or leaving your desk chair! Start by standing upright with your feet hip-width apart, place both hands on either side of the desk as you would for a regular push-up, but keep them slightly wider than shoulder-width apart (so they resemble a diamond shape). Lower yourself until your chest touches the table surface, then push back up with both arms simultaneously until your arms are fully extended (but do not bend your elbows through). Repeat 10 times for best results!
5. calf raise in sitting position
Sitting all day puts a strain on your lower legs, so it’s important to give them some love every now and then! First, sit upright on a chair and place your feet about hip-width apart on the floor. Lift both heels off the floor so that only the toes are touching the floor. Hold this position for 3-5 seconds before releasing it back to the starting position. Repeat 15 times per leg for best results.
6 . Exercises for stretching the back
One way to compensate for slack shoulders from working at a desk for long periods of time is to do back extension exercises, which help increase spinal mobility and improve posture over time! First, lie face down with your knees bent at a 90-degree angle and your feet flat on the floor. Using the upper back muscles, lift the chest off the floor until the shoulders are aligned. Hold this position for 3-5 seconds before returning to the starting position. Repeat 15 times per set.
7 . Leg lift
Working at a desk all day can cause tension in the lower body due to lack of movement. Therefore, it is important to give these muscles some attention every now and then! First, sit upright on the chair and place your feet about hip-width apart on the floor. Lift one leg off the floor until the thigh is parallel to the floor. Hold this position for 2-3 seconds before lowering the leg back to the starting position. Repeat 15 times per leg set.
8 . Wall seats
Wall seats provide great relief after hours of desk work by strengthening key muscle groups such as glutes, quadriceps and hamstrings while helping to improve balance and posture – win/win! First stand against the wall with your feet hip-width apart, then slide down the wall until your thighs are parallel to the floor. While doing so, keep the upper body and chin upright. Hold this pose for 30-60 seconds before sliding back along the wall to the starting position. Repeat 3 sets.
9 . Buttocks bridge and march
The glute bridge and glute march strengthen the gluteal muscles and core while improving balance and coordination – perfect if you spend most of the day sitting! Start by lying face up on the floor with your knees bent at about a 45-degree angle and your feet resting on the floor about hip-width apart. Press down on the floor with your heels while lifting your hips off the floor until a “bridge” is formed. After holding the bridge pose for a few moments, lift one foot off the floor and “march” it around a few inches. Place the foot back on the same spot and switch sides. 10 repetitions work best.
10 . Stretching the hip flexors
Tight hips are common in people who spend a lot of time sitting or hunched over laptops/desks, so it’s worth stretching them every once in a while! Begin kneeling with one knee while placing the other foot forward so that the heel touches the floor. Lean your upper body forward until you feel a slight stretch on the outside of your thigh. Wait a few moments before switching sides. Do 5 repetitions on each side.
These are just a few physical therapy exercises you can do at home while working at your computer that will help relieve the pain that comes from spending too much time in front of a screen all day! These exercises not only help relieve discomfort, but also improve posture, which benefits overall health and well-being and increases productivity during work hours – a win-win situation indeed!
