With more and more people working from home in these crazy times, we have to
think about moving a lot more than we did months ago. Dining room tables and spare
bedrooms have become offices and classrooms. Instead of the nice office chair at work, you
might be sitting on your couch or a bar stool. Here are 5 easy exercises you can complete at
your “desk” (what ever that might be for the time being) to help decrease those aches and
- Seated bow and arrow: Sitting with tall posture bring both arms straight out in front of you
palms together. Bring one arm out to the side like you are opening a book. Have your head
and eyes follow your hand. Complete 10 reps on each side
- Upper trap stretch: Sitting with tall posture. Gently bring your ear to your shoulder, keeping
your nose pointed straight forward, until a gentle stretch is felt. Don’t let your shoulders
raise up. Hold for 30 seconds and complete 2 on each side.
- Scapular retraction: Sitting with tall posture. Squeeze your shoulder blades down and back.
Don’t let your shoulders raise up toward your ears. Hold for 5 seconds and complete 10
- Chin tucks: Sitting with tall posture. Gently pull your head back and slightly down like you
are creating a double chin. Hold for 3 seconds and complete 10 reps
- Levator stretch: Sitting with tall posture Gently turn your head down like you are looking
into your armpit, until a gentle stretch is felt. Hold for 30 seconds. Complete 2 reps on each
Try these exercises throughout your work day to get you moving. If your aches and pains
continue give us a call at 651-275-4706 to schedule a FREE consultation with one of our therapists.