The Newsy Neighbour Magazine
February Issue 112
Article Provided By: Samuel Down of The Bank Athletic Club
·
Get up at least once an hour to move
and stretch (set an alarm!).
·
Movements to do every hour:
o Hip hinge
o Full squats
o Lunges
·
Stretches to do every hour:
o Quads
o Hamstrings
o Hip flexors
o Pecs
o Forearms
o Thoracic Rotation
·
Ensure your desk is set up correctly
for you.
o Seat set so that hips and knees are at 90 degrees with feet flat on the
floor.
o Arm rests at the level of the elbow when shoulders are relaxed.
o Keyboard flat and close to you so you are not having to protract your
shoulders forward to type. Same applies for the mouse.
o Monitor height set so that the top third of the monitor is in line with
your eyes.
o Monitor should be directly in front of you, not to one side.
·
Keep your butt all the way into the
back of the chair, shoulders relaxed with elbows on the arms rests, sitting up
tall with a slight tuck to the chin.
·
Pull chair close to the desk.
·
Desk height should be roughly the
same as the arm rests.
·
Don’t eat lunch at your desk! Get up
and walk somewhere!
·
If you start to notice pain while
working at your desk – take it as a cue to stop, stretch and move! Something in
your setup may also need changing or you may need more specific exercises for
your area of pain/condition (a physiotherapist can help you with both of
these).
·
Ideally – it would be great if we
could all have a hybrid sit/stand desk setup to get us on our feet and out of
our chairs more!
·
If you are stuck behind a desk all
day at work, ensure you are staying as active as possible outside of work. Go
to the gym, walk the dog, take up a hobby that gets you moving!
Written by:
Samuel Down
Physiotherapist and owner at Functional Strength
& Mobility Physiotherapy (located inside of The Bank Athletic Club).
www.fsmphysio.ca
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