‘exercise at Work’ Archives

3 for Thursday- Office Exercise

posted on October 27th, 2011, by Rich. Comments Off posted so far.

Do you sit at a desk all day? This 3 for Thursday is for you.

Sitting at a desk all day can and will be hazardous to your neck and back. Trust me, I see plenty of patients with neck and back pains from sitting. The static nature of sitting at a desk is the problem.  The more you are able to change postures and positions, the better off you will be. Here are 3 office exercises to get out of those harmful postures and stay healthy:

Sitting on the edge of your chair reach out over your desk allowing your middle back to sag to stretch your shoulders and upper back. Hold for 15-20 seconds. Repeat 2-3 times a day.

Sit tall in your chair with a towel or lumbar roll in your mid back. With your hands behind your head stretch back over the roll to stretch your chest and upper back. Hold for 15 seconds, 2-3 times per day.

Stand up. Pull your Left arm down behind your back, and use your right arm to gently pull your head down and to the right. Turn your head to the right as well. Hold for 15 seconds, repeat 2-3 times per day.

A mid morning exercise session in the office can be quite helpful, and can be done in 15 minutes. Try these office exercises from Taryn Cohn to improve postural strength, decrease tension and be more productive at work.

Finally, if you are like me, the 3 o’clock hour is the witching hour. This is the time that the eyelids get heavy and the yawning begins. Avoid the afternoon slump with these tips from Reader’s Digest.

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filed under Exercise, Neck pain, exercise at Work.

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Ergonomics in the Workplace

posted on February 22nd, 2011, by editor. Comments Off posted so far.

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Ergonomics in the workplace. For those who sit at a desk all day, neck and back stiffness is all too common.  It might be surprising, but I treat more people with sedentary jobs than those who have more physically demanding jobs. The reason is that our bodies are made for and respond best to movement. Too little movement can cause stiffness, weakness, and many other movement dysfunctions. While it’s easy to say just keep good posture, the reality is that it is almost impossible to keep good posture all of the time. It’s more important to not stay in any posture for too long.  To keep healthy while at work, you’ve got to keep it moving.

Here are some tips to break up the static postures that can make you stiff by the end of the day:

Grasp a Nerf ball or stress ball in your hand. Squeeze 5 times holding for 5 seconds, repeat with other hand.

exercise at work

Holding a resistance band in front of you with each hand, squeeze your shoulders back stretching the band. Hold 5 seconds, repeat 10 times.

exercise at work

Cross one ankle over the opposite knee, lean forward over the crossed leg. Hold for 15 seconds. Repeat 4 times. Repeat on the other side.

exercise at work

Press your head into the back of the chair. Hold for 10 seconds. Repeat 5 times.

Sit tall on the edge of your chair with your feet spread apart, rock your knees in and out 30 times.

Sit forward on the chair and arch your low back, while reaching your arms overhead. Hold 5 seconds then allow your back to slump. Repeat 10 times.

Sit back in chair, grasp hands behind head (like a crunch) and lean backward stretching over the back of your chair. Hold for 10 seconds, repeat 5 times.

exercises at work

We all develop habitual postures for how we sit, stand, and move.  For people who sit behind a desk it is key to find ways to keep moving, shift your posture, and change the load on your body. The worst thing you can do is remain in a static position for too long. It’s like bending your finger back as far as it will go. It doesn’t hurt right away, but if you keep it there for 60 seconds, it will hurt. Improve your office ergonomics. Take breaks to stand up and stretch. Stretch in any direction that feels good. Don’t let your workplace ergonomics ruin your day. Try these tips to feel your best at the end of the day.

For more information on ergonomics in the workplace please contact us at 504 841 0150.

filed under Aches and Pains, Back pain, Neck pain, exercise at Work.

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Break Time! How to Exercise at Work

posted on January 28th, 2011, by Rich. Comments Off posted so far.

By Taryn Cohn and Brandi Tracy

You’ve made your New Years Resolution and are trying very hard to keep up with the schedule you’ve set for yourself but sometimes life and work get in the way. Work is important but so is sticking to an exercise routine. In fact, taking time out for exercise has been shown to increase productivity. In this article we show you how to exercise at work.

Exercise at work can be quick, easy, and most helpful. All you’ll need is a resistance band! If you don’t own a resistance band (pictured above), we sell them at Baudry Therapy Center and you can also find them at many sporting goods stores. Before you begin, pay attention to the resistance band’s position in the door. Also, make sure the band fits snugly into the door frame to avoid injury. If you have any questions about the exercises below, be sure to let us know by leaving a comment.

Seated Rows: Sitting in the chair, resistance band in both hands at chest height pull elbow back toward the wall behind you and squeeze shoulder blades together. Repeat 10 times.

exercise at work

Lat Pull: Grab both end of the resistance band. Hold arms above shoulder level keeping shoulder blades down in your back, bend elbows approximately 90 degrees pulling back and squeezing shoulder blades together. Repeat 10 times.

exercise at work

Bicep Curls: Sit on edge of your chair extending arms.  Maintain the elevation of your elbows as you bend them bringing your hands toward your head at a 90 degree angle. Repeat 10 times.

Tricep Extension: Hold handle in both hands. Flex elbows at your side to 90 degrees. Extend elbows so that your hands are at your side feeling the contraction in your triceps. Repeat 10 times.

Chest Press: Begin facing away from the door with hands shoulder level and elbows bent.  Extend elbows bringing hands in front of your chest.  Squeeze hands towards each other to maximize muscle contraction. Repeat 10 times.

exercise at work

Chair Squats: Stand with feet hip distance apart. Bend knees and stick bottom out as if going to sit in a chair.  Do not allow knees to bend past toes.  Squeeze glutes as you return to standing. Repeat 10 times.

exercise at work

Calf Raises: Stand with feet shoulder width apart.  Keep knees straight as you lift your heels going up on the balls of your feet. Repeat 10 times.

Hip Extensions: Rest forearms on the back of the chair or on your desk.  Bend knee to 90 degrees.  Push through your heel towards the wall behind you.  Concentrate on the contraction in your glutes. Repeat other side.  Repeat 10 times.

exercise at work

Finally, if you need to get your cardio in for the day, skip the elevator and take the stairs anywhere you go.  Remember to exercise safely and let us know how these exercises at work, works for you! Good luck!

Disclaimer: The information provided on Baudry Therapy Center ’s website and blog is presented for information and educational purposes only. This general information is not intended to diagnose or treat any medical condition nor to replace diagnosis or treatment by your healthcare professional. Before beginning light or moderate intensity physical activities, we encourage you to talk with your healthcare provider about health and exercise as part of your everyday routine. Baudry Therapy Center and it’s respective agents, heirs, assigns, contractors and employee’s will not be held liable for any injury incurred or exacerbated while performing any exercises, stretches, or any other activity related to the content and information available on this website.

filed under Exercise, exercise at Work.

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