Exercises for those in desk jobs
With the constant use of technology, our sedentary desk jobs are pulling us forward – but not in a good way. We have a tendency to assume a forward head position and to round our shoulders. You also develop a decreased range of motion in the neck and shoulders.
You can help offset these conditions by trying to move as much as possible during the day. Some ideas include:
Standing during phone calls.
- When you have a question for a colleague, get up and go to his or her desk instead of calling or emailing.
- Set a reminder on your phone or calendar to get up at regular intervals during the day (some companies have installed software on employee computers that monitor your work and tell you when it it’s a time for a break).
- Use the printer and restroom farthest from your work area when possible.
If leaving your desk at regular intervals isn’t an option, you can work on range of motion in both the neck and shoulders with a few simple movements. All these can be done while seated.
These exercises include:
- Jaw lifts: With eyes facing forward, tilt your head right leading with your jaw. Keep your eyes forward and don’t twist your neck at the same time. Alternate sides, taking care not to force the movement to pain or move too quickly.
- Shoulder rolls: Sit tall in your chair with your feet flat on the floor. Shrug your shoulders and roll them back, feeling your shoulder blades drawn down as you do. You should feel your chest stretch as your shoulders pull back.
- Side reaches: From your seated position, raise your right hand straight in the air. Turn your palm in toward the midline of your body and reach left, over your head. Hold for three to five seconds before returning to the starting position. Repeat with the left hand.
WRA employs Rick Means as a Safety Specialist who is available to members to help draw up safety plans and suggest topics for safety meetings. Contact him at 360-943-9198, Ext. 18 or email@example.com
(Portions of this article came from U.S. News & World Report)