Egoscue exercises, developed by non-medical health care practitioner and author Pete Egoscue, are designed to restore proper body alignment through motion to reduce pain and stiffness in your musculoskeletal system. This non-medical pain relief method is taught and sponsored by Egoscue Inc. through stretches and customized exercises called "Egoscue e-cises." Exercises focus on specific areas of the body. Some you do while lying on the floor, but you can do others right at your desk.
Sitting Heel Raises
Relieve your lower back from long hours at your desk by performing sitting heel raises. Sit in your desk chair and place a pillow or cushion behind your lower back for lumbar support. Place a pillow between your knees and maintain a continuous inward pressure, as if you're trying to press your knees together, throughout the exercise. Lift your heels off the floor, contracting the calf muscles. Lower your heels, then repeat, keeping the rest of your body still.
Shoulder Blade Presses
Stretch and open your upper back and relieve tension in your neck and shoulders by performing scapular presses several times a day at your desk. Start the exercise by sitting tall in your chair, shoulders back and relaxed, feet hip-distance apart. Moving only your shoulders, press your shoulder blades back and sweep downward. Envision your shoulder blades pressing downward toward your hips. Relax and repeat as desired.
Elbow Touches
Relieve tension, pressure and stiffness in your head, neck, shoulders and arms by performing a set of 20 raised elbow touches while sitting at your desk. Sit tall and bend your arms so that your hands, with knuckles bent, are on each temple, elbows extended outward and in line with your shoulders. In a smooth motion and keeping your knuckles touching your temples, bring the elbows together. Do this exercise several times throughout your day to increase circulation, loosen your muscles and joints, and relieve stress.
Knee Squeezes
Place a firm piece of foam, a pillow or a cushion between your knees. Sit tall and press inward with the knees in a pulsing motion 10 to 20 times. Repeat this exercise several times throughout the day to relieve pressure in your lumbar spine and hips. When performing this exercise, keep your feet hip-distance apart. You may need more than one pillow or cushion to promote adequate knee spread to start this exercise.
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