Table of Contents:
10 easy stretches you can do at your desk
Video taken from the channel: Chatelaine
Soothing Neck Stretches You Can Do At Your Desk
Video taken from the channel: Caroline Jordan
Yoga While You Work: 4 More Poses To Do at Your Desk
Video taken from the channel: Marshfield Clinic Health System
Neck Pain Relief Video! Stretches to relieve Tension and Stress in Your Upper Back and Neck
Video taken from the channel: Caroline Jordan
Energizing Hand And Wrist Exercises You Can Do At Your Desk.
Video taken from the channel: Caroline Jordan
Foam Roller for Back Pain and Stiffness Physical Therapist Exercises
Video taken from the channel: Michelle Kenway
Easy Stretches for Neck Pain Relief Portland Chiropractor
Video taken from the channel: Evolve Performance Healthcare
Take your shoes off before starting these stretches if you are wearing high heels. Close your eyes. Let your chin drop down to your chest.
Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder. Try to keep the shoulders relaxed and not to hurry through any areas of tightness that you come across.Stand a few feet away from your stand up desk in the raised position, then bend forward until your back is at a 90 degree angle to your legs.
Reach forward and place your hands flat on the desk top. Bend forward a little further until you feel a stretch in your shoulders and upper arms. Hold for five breaths.
Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counterstretch the wrist and the forearm. Alternatively, you may stretch each arm out and bend the wrist inward then outward, counterstretching with your.Sit up in your chair and ensure your feet are grounded at all four corners on the floor. Slowly and gently, bring your chin to your chest. Roll your ear to your shoulder.
If you don’t get a good enough stretch, bring your hand to your ear and gently put a little weight.I have made a handy printable PDF that you can download and keep near your desk for easy access to do the stretches yourself. 1 – Shoulder Stretches Bring your fingers together with the palms away from the body. On an inhale, press the palms up toward the ceiling, shoulders away from the ears.
There are a number of simple yoga poses you can perform while seated at your work desk. For best results, perform these poses 2 or 3 times a day.Stretch your left leg back behind you with your left shin on the floor (you can have your toes either curled under or place the top of your foot directly on the floor). Place your hands on top of your right thigh, just above the knee.
Keep your upper body tall and your lower abdominals engaged to support your lower back.Lift your arms up to shoulder height keeping your shoulders parallel, and then rotate towards the back of the chair and rest your hands.To create a deeper stretch, reach your right hand over your head and place it on the left side of your face.
Hold the pose for at least five more breaths and then release your hand and straighten.You can keep this move stationary and do it at your desk, or you could go all out and lunge down the hall to the printer and back. With one leg in front of the other, gently lower the knee of your back leg down towards the ground. Like you were going.
They only take a few minutes to complete, and you can easily do them while sitting at your desk! 1.Open Chest Twist Sit tall with feet flat on the floor, and bring your arms up behind your head. Push your chest up into the air and breathe into your ribs.Sitting on the edge of your desk chair, turn your body so your legs are perpendicular to the front of your chair.
Gently turn your torso so you can place both hands on the back of your chair. Take a deep breath in through your nose and as you exhale, turn and twist.This shoulder stretch variation is easy-to-do at your desk. Move away a few feet, and stand with your feet apart.
Walk your hands forward onto a hard surface, and then imagine your body is forming a right angle. Keep reaching your hands forward with.Sit at the edge of your chair, press your hands down on either side of your hips and raise your legs and butt up off the seat.
Engage your deep abdominal muscles and keep the tops of your shoulders.Luckily, you can avoid inactivity while in the office. JFK Blog has compiled yoga poses that you can do at your desk without getting weird stares from the cubicle next door.
Check them out in the.
List of related literature:
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from Health Opportunities Through Physical Education |
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from Surviving and Thriving in Postgraduate Research |
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from The Complete Family Guide to Schizophrenia: Helping Your Loved One Get the Most Out of Life |
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from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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from Pregnancy, Childbirth, and the Newborn: The Complete Guide |
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from Treatment of Voice Disorders, Second Edition |
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from Constructive Psychotherapy: A Practical Guide |
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from Organizational Behaviour in a Global Context |
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from Becoming a Personal Trainer For Dummies |
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from Resources for Teaching Mindfulness: An International Handbook |
67 comments
Hi Michelle, I think foam roller is painful for people with overweight, is there something to solve this?
Thank you for sharing this helpful exercise! Although, I find the clutter in the background and the noise of the garbage truck distracting.
i NEVER comment on videos but this helped me so much thank you! I loved this video and feel so much better
Really enjoyed this, exercise especially first thing in the morning. Thanks
Fantastic Exercises. I feel so good after doing these in the morning, before I go to work. And the Foam Rollers are really cheap on ebay and Amazon.
What about pain on the inside of right hand? My wife had a typing job for years and switched professions to cake decorating. She said is from squeezing icing packages on cakes. She has less grip strength due to this now. Any suggestions?
I have to carry a heavy backpack around at school so this really eases the tension and makes me feel a lot better. Thank you.:)
Thnks dr. I hav severe pain in my left side shoulder from morning 8am. By doing this i feel better instantly. Now its evening 9pm..i feel really good. Thank u do much dr…
Caroline you’re an absolute gem! Not sure how I came across your videos but you’re singlehandedly fixing my posture and other pain areas in my body. Thank you!
bitch i fucken love u. keen makin more videos xxxxx my back be crickity crackin
Great! It’s giving me a lot of relief from my neck and upper back pain. Thank you so much for the video.
Whose here in 2020, wondering why i didnt come across it earlier. works well for a desk job person. Thankyou Caroline Jordan
Breezing through the hardest part, I am not that flexible…. hint it’s your favorite, but I had to go back and watch 4 times to even be able to try it and I failed terribly.
All my neck pain is gone after this. Awesome, helpful video. Thank you so much!
Caroline Jordan you make my day with this neck exercise I love it thank you so much
Really simple. Really engaging. Really helpful. I’ll be using this daily……really!! Thanks Caroline.
I’ve literally tried everything and this video helped a ton.
i love how you do both sides so i don’t have to pause the video
Great video! I have already tried and it helps. What I also found that helps me greatly is massager that I have bought 2 months ago;. It can be used on neck, shoulders and back area. Massager brand is Donnerberg. It works wonder to my muscles!
Do you live behind a truck stop? J/k, the back hands touching stretch helps. Thanks
This is helpful as I am a beginner in using a rollerThank you!
Thank you so much for this! I have been rolling but not doing the joint work so it was good to see it done properly!
Thanks for making this video; hopefully doing these will help my husband’s back pain.
I went to the pharmacy they gave me magnesium and some muscle relief pills. Explain your issue to your pharmacist they will tell you what to take according to what you have in your country. I suffered for 4 days. After taking those Medecines, I got relief within minutes. The next day I even forgot about my neck problem.
Also no one ever told me about supporting neck before! Thanks
Do thus when you have steff neck. You can not do that. That is really hard!
You are a savior, I get migraines from neck tension seen your video and instantly my headache went away. I subscribed right away thank you
Thanks allot hurt my back at work this helps! The foam rollers are awesome! First bought it when an EMT friend of mine told me my leg was numb because of a tight spot on the outside of my leg. Bought one worked that area and sure enough it worked
Thank you but I can still move my head it just hurts not like it can’t move
I’ve been doing this every couple days for 3 weeks…. and all I can say is, I don’t miss my neck pain at all, no more stiff and painful neck! Thank you!
Just 1 min into the exercise and my back is feeeeeeling so good! All the cracks made me feel better, don’t know whether it’s placebo, but I’m happy!
I can’t cross my elbows, not even close. (I’m morbidly obese, if that matters.) How should I modify this one? It made my left hand tingle afterwards.
Thank you! I have a larger stiff roller and was wondering about this.
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Thank you! Great video! Very informative and educational! Super helpful!
Hi Michelle, can the same exercises be done if you’re pregnant?
I have a hurt foot, but my neck really needed this. I have lots of neck pain, I’d love any advice and exercises for necks. This was great!
Caroline:..and a complete exhale.
Garbage Truck: sure thing ttsshh
Are these safe to do with a sprained ligament in your back? Will they help it heal or should I just use ice and heat?
I love your simple stretch video! They don’t cause me any pain like some of the other stretches I have found on You Tube. Thanks so much!
I really needed this! It helped me use my foam roller so much better and eased my upper back pain so much. <3
U r doing so conveniently with a constant smile and here im literally crying in my pain
what a great video! love your channel XXX just subbed ;)) would be awesome if we could keep in touch and support each other xx sending love
Thank you my back feels so much more relieved now♀️ love from singapore xx
Hi. You are so good. How can I consult you… [email protected] gmail.com
Great tip about the pool noodle and the towel! The roller I bought is way too hard and uncomfortable!
Can you also make a video where you explain how to let the air out of the gym ball and show it on the ball and make it completely flat?
This really works. I feel so much better after only 3 minutes. Thank you!
Thanks for such a quick but effective video a nice new stretch too felt good!
Helpful exercises, yet the colour of your top is sometimes putting a shade in distinguishing which arm is doing what workout. Plain colour would be good.
I’ve been doing this myself for about a year now. I highly recommend it
Just done these stretches 2 times in a row and my neck is 90% better than before I started, amazing! Saved to favourites as I’ve always had neck trouble.
As an avid golfer this isolates all the right muscles to relieve tension. Great video. I’m sharing this with co-workers and golfing buddies! Thanks so much
2:40 accidentally tied my arms in a knot and now I’m stuck. Send help
I twinged my back real bad earlier and this video has done me a world of good, thank you very much!
Thank you so much for including that bit starting at 4:38 as it is always difficult for me to stretch the back of the neck, and that’s where most of my stiffness issue is. Wonderful video as always! ❤️
Hi Michelle. Thanks for the video… just wondering, as you mentioned back pain, are these exercises safe for a herniated disc patient? They look very tempting but also a little dangerous. Please let us know, in particular, lower region.
I had bad tension headaches caused by a lot of tension I held in my upper neck, but after doing this video everyday for a month they have virtually disappeared!
Thank you!! I’ve been experiencing pain in my shoulder blade from playing cello and this really helped!
Why is there a different person in the thumbnail? The thumbnail should look exactly like who the video shows.
This video is so important to me, I would still be miserable and achy if I never found it! Thank you for this!!!
Michelle, do you have any videos on how to use the more studded foam rollers that are in the bg of this video? Thank you! x
I’m gonna start doing this every morning cause my neck,shoulders and upper back is so tight.
I know this is old but thank you so much! I will definitely be checking out your channel
Thank you so much for this. Really nice guide to using my roller properly.. my shoulder blades are a nightmare for knots and tension!
I have a diastasis recti though on the right of my abdomen after diep flap reconstruction 4 years ago.. (orig plastic surgeon ignored my complaints about my ‘bulge’, said it was just scar tissue… then tried to liposuction it in Jan this year
I saw a new plastic surgeon for a second opinion a he immediately sent me for ultrasound, which showed up the 5cm diastasis recti!
Currently on a wait list for sirgery to correct it.
Allowed to exercise bit need to be careful with anything that makes my abs strain… is there a safe way to use the roller to sort out my thoracic jam around T17/18, and my shoulder knots in my rhomboids and supra/infraspinatus (from too many excel spreadsheets!!)
Or should I maybe just stick with sports massages for now?
Is it normal that my back sounds like bubble wrap popping?!?
Great Vídeos Caroline! it should be safe to do these neck exericises 3 times more and with more repetitions, right?