Work Out While You Work

Office Injuries
If you sit at a desk all day, you know about those aches and pains that can quickly develop, and how hard it is to get any relief once it starts. Working virtually 100% indoors in a seated position, talking on a phone, writing or typing on a computer paves the way for some of the common injuries in an office including back and neck pains, vision strains, and pain in the hands and wrists.

At Above & Beyond Physical Therapy, we believe these tips will help mitigate the damaging effects of prolonged sitting.

What is Ergonomics?

Ergonomics is the study of the kind of work you do, the environment you work in, and the tools you use to do your job. When your workstation is set up correctly, you may be less likely to have problems with headaches or eyestrain, reduce neck and back pain, prevent bursitis or tendon problems linked to performing repetitive tasks.

Complete this checklist to determine if your workstation is set up properly:

• Are your feet supported on the floor or on a footrest?
• Is the keyboard within easy reach?
• Are your hips against the back of the chair?
• Are you sitting directly in front of your screen?
• Is the screen at least an arm’s length distance from you?
• Can you pull up close to your desk or keyboard without hitting your armrest?

Become an Office Athlete 

Adaptive changes can occur in the muscles, tendons, and ligaments in as little as 20 minutes. To combat these adaptive changes, get up and move every 20 minutes. Below are four simple, office-friendly activities to fight the effects of prolonged sitting.

Split Stance Squats

This exercise aids in making you stronger, more flexible & improving your balance. Stand with feet shoulder-width apart & move one foot back. Drop the back knee down toward the floor, then rise back up. Your may need to place one hand on your desk for balance. Perform 5-10 repetitions on each leg.

Doorway Stretch

Most office employees perform many tasks with the arm forward & head down & develop restrictions in the muscles in the front part of the shoulders & chest. Using a doorway, set up with the elbows at shoulder level, & step forward through a doorway. Hold the stretch for 10 seconds, then lower the arms & rest, holding for three 10-second stretches.

Overhead Back Bend

Sitting can place many of your joints in sustained flexion. Reverse that joint position by standing up tall & reaching the arms over your head while bending backward at the spine. Allow your hips to come forward & lean back onto your heels, holding the stretch for one count. Repeat 8-12 repetitions.