So You Say You’re a Desk Jockey
If you are like me (and most of the world), you may now find yourself spending a lot more time sitting in front of your computer or laptop at home.
Many of us have (very quickly) been transitioned into desk jobs. Congratulations, you can now affectionately call yourself a “Desk Jockey.”
With this sudden shift in your work environment and work duties, you are probably spending more time sitting and less time moving. This is, of course, dependent on your previous job and job duties.
Your body is not used to this.
Especially if, just one month ago, your job consisted of walking the halls of a hospital, or walking around a classroom or school, or walking around a medical office.
You may be starting to notice some discomfort in your back, hips, or neck after sitting at your desk for any amount of time. This is because you haven’t been changing positions as frequently as you are used to or need to.
The body is designed to MOVE. When it doesn’t move – muscles get tight, joints get stiff, and you begin to feel achy and uncomfortable.
The best way to fight this discomfort and prevent it from getting worse, is to MOVE and move often!
I have included a few simple exercises, stretches, and movements that you can perform throughout your day. These are exercises that can be performed while sitting at your desk or standing near your desk.
And they all promote movement! Yessss!!! (Fist pump)
1. Pelvic Tilts
– This is one of the best exercises for managing hip and/or low back discomfort. While sitting at your desk, you simple rock your pelvis back and forth. Think of pushing your belly button toward your computer as you go forward and “tucking your tail” as you go backward. This movement gets your low back, hips, and pelvis moving all at ones. Move as far as you can forward and backward without discomfort. As you loosen up, you can try to move more in BOTH directions. It is important to work in both directions. This movement can also be performed while standing or lying on your back with your knees bent and feet flat.
2. Scapular Retraction
3. Levator Stretch
4. Trunk Rotation
General Tips for Working at a Desk:
For more exercises, you can visit my website More Exercises Here. You can search through different exercises based on body part.
Remember, Motion is Lotion!!!
Our bodies were meant to move! When we stop moving (like sitting at a desk for any amount of time) we start to feel discomfort and stiffness. By adding simple movements to your daily routine, you lubricate your joints to move better, awaken your muscles, and give some love to your cardiovascular system.
Keep Moving! Your body will thank you for it!
These are just suggestions of some very general and simple exercises and stretches that you can try. None of these should cause more pain or discomfort. If you are experiencing any pain or discomfort that is not improving or is prohibiting you from completely daily tasks or activities, you should contact a medical professional.
I can be that medical professional!
I am now able to complete Physical Therapy Evaluations and Treatments virtually via Telehealth. By using Zoom, I can assess your movement, instruct you in exercises that are specific to your needs, and getting you back on the right track.
If you would like a more individualized program with more specific exercises to address your needs, please contact me at Jodi@motusvitapt.org or give me a call at 813-344-2787.
You can also visit my website (Motus Vita Physical Therapy) for more information.
If you are interested in receiving more information like this, you can join my email list HERE.
|photo credit Abbey Saxton Photography|