Static posture, such as sitting for prolonged periods at your desk, increases your risks of vertebral disc hernias, according to a 2006 article published by the American College of Sports Medicine. You are likely to develop a forward-head and rounded-shoulder posture sitting at your desk staring at your monitor or reviewing paperwork for extended durations. Reduce your risks of back or neck injury by doing exercises at your desk.
Standing Cat-Camel
There are slight curvatures throughout your spine from behind your neck down to your pelvis. When you sit at your desk, your back naturally rolls into a slumped position because it's easier for your muscles to relax than it is to contract and hold your body upright. This slumped position exaggerates the curves in your spine, creating poor posture and increasing your risks of muscle and bone injuries. Be conscientious to hold your body in an upright position. Then, get up to do your desk exercises every hour.
Perform standing cats-camels by stepping two to three feet away from your desk. Place your hands slightly wider than shoulder-width at the edge of your desk. Stick your buttocks out keeping your head in a straight line with your spine. Next, drop your head toward the floor and bring your pelvis forward, drawing your head and hips toward each other. Feel the stretch along the entire length of your spinal column. Complete five repetitions.
Trunk Rotations
Trunk rotations stretch your back muscles while engaging your abdominals. Stand up with your feet slightly wider than shoulder-width and both arms bent into a boxer's relaxed upper-body stance. Bend your knees slightly and rotate side to side as far as comfortably possible. Rotate 10 times to each side.
Shoulder Blade Squeezes
Shoulder blade squeezes open up your chest cavity, stretching your pecs and your shoulders which have been cramped forward. Remain in a standing position for this exercise. Relax your arms beside you and stick your chest out. Squeeze your shoulder blades toward each other moderately contracting your back muscles. Hold the contraction for five seconds, then repeat for five total reps.
Assisted Neck Flexion
Assisted neck flexions stretch of the muscles at the back of your neck. Complete this stretch while you are standing. Bend your head to place your chin on your chest then gently push down on the back of your head using both hands. Hold the stretch for 15 seconds, then repeat two more times.
Shoulder Circles
Shoulder circles help to maintain the range of motion at your shoulder joints. Keep your arms straight and move only at your shoulder joint. Start with your right arm by drawing five big circles in front of you, then reverse directions for five more circles. Next, draw five big circles toward the side of your body, then reverse directions for five more circles. Switch arms.
References
- American College of Sports Medicine: Causes and Prevention of Back Pain and Injuries
- "Equal But Not The Same, Considerations for Training Females"; C.H.E.K. Institute; 1997
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
- "ACSM's Health & Fitness Journal"; Off-the-floor Exercises for Back Health; Mary Sanders, Ph.D.; Nov/Oct 2009
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