We’ve got your back! Sitting for hours on end hunched over a desk and a computer is not what the spine is naturally built for, nor is any part of our bodies for that matter. It’s not that sitting is so bad, it’s the lack of MOVEMENT due to the excessive sitting that’s the problem! The result is stiffness in joints, tightness and weakness of muscles, and eventual long-term adaptation over time leading to pain and overuse injuries. What can you do? Start to incorporate mobility and activation breaks to reverse the sitting postures, lengthen what’s getting tight, and activate & strengthen what’s getting weak. Here are some of Elevate’s favorite “Office Fit” movement and spine mobility tips from the PT team. And look for more “Office Fit” tips coming next week too!
Take movement breaks hourly. Set a timer! Stand up. Walk to the water cooler. Do a ‘walk and talk’ for a phone call or a meeting with a colleague. And try these:
❇Thoracic spine extension over the back of your chair.
❇Thoracic spine extension / shoulder stretch at your desk.
❇Thoracic spine rotation with neck rotation.
❇Standing cervical retraction (make a double chin!) with shoulder flexion.
❇Thoracic side bend + rotation in child’s pose and (deeper version) in quadruped.
❇Lumbar Rotation in supine.
Pick a few and try several reps of each throughout your day! Work in a pain free motion. Which is your favorite? If you’re having spine pain, come in for an evaluation and we will customize a plan for your specific issue!