A Desk Jockey's Guide to Exercise

A Desk Jockey’s Guide to Exercise

January 08, 2016

Okay, admit it. You love sitting at your desk all day, taking care of business. Then to get home, you sit again, either in your car, bus, or train. It’s what you do! It’s also what can cause many back, neck and knee problems.

What Causes Knee Pain?

Unless you are suffering from an injury, knee pain is often the result of tight hamstrings or other muscles attached to and providing support for your knee. Make sure you do plenty of leg stretches and strengthening exercises to keep knee pain away!

What Exercises Can I Do To Alleviate Desk-Related Aches and Pains?

Fortunately, there are exercises you can do right at your desk or in your office. Your body wasn’t designed to sit still for long, and you’ve got to get up and go. Here’s how:

•Book Press. Use the heaviest book you can find in your office and hold it with both hands behind your head. Extend your arms up, then drop them down again. Repeat this as many times as you want. This exercise will help with any chronic neck pain.

•Shoulder Blade Squeeze. This movement is great for getting the kinks out of your back. Pretend you have a pencil between your shoulder blades. Squeeze them together for 10 seconds, then release and repeat. The shoulder blade squeeze is great for getting the blood flowing again.

•Wall Sits. Standing against a blank wall space, squat down to a 90-degree angle, and hold for as long as you can. Slide up with your back against the wall and repeat.

•Raising Your Calf Muscles. Standing behind your office chair, feet together, rise up to raise your calves. Hold for 10 seconds, then lower and repeat. This exercise is great for your lower legs.

•Tighten Your Abs. While sitting, straighten one leg and hold it out for 10 seconds or longer. Lower it almost to the floor, then hold again. Repeat for your other leg.

•Phone Walking. If you use the phone frequently throughout the day, invest in a headset so you can walk while you talk. This is great for your entire body because it gets you moving. By keeping stationary all day long, you’re only adding to what causes knee pain while you’re working.

•Desk Pushups. Place both hands on your desk and walk your feet back to a 45-degree angle. Do as many pushups as are comfortable. You might want to increase your pushup amounts as you go.

If you are a ‘desk jockey’ all day long, there are ways to get your body moving even in a small office space. Your pain management doctors in North Phoenix will have even more recommendations for you. Contact one of our 6 Phoenix area clinics and get on the road to comfortable and efficient pain management care.

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