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General Health

4 Simple Desk Stretches for the Entire Body

4 Simple Desk Stretches for the Entire Body

Do you spend a majority of your work days sitting in a chair? Many of us do, and while we know that sometimes we get back aches or sore muscles from sitting all day, we can’t always do much about it. Or can we? Read on to see our four simple desk stretches for your entire body.

Prolonged sitting can shorten your hamstrings and hip flexors, contribute to neck and low back pain, and even diminish core strength. Without frequent standing and walking breaks, we subject ourselves to a variety of postural changes and medical issues.

We’ve talked before about the negative effects that sitting can have on your body. Today we’re expanding on that and showing you four easy desk stretches to keep the body moving and feeling good throughout the day.

Here are a few tips and desk stretches for office workers

Proper Sitting Ergonomics
Your ankles should be in neutral with feet flat on the floor, knees bent at 90 degrees, hips bent at 90 degrees, trunk in neutral, shoulders in neutral, elbows bent at 90 degrees resting on armrests, wrists in neutral with keyboard directly underneath the hands, and monitor at eye level so your neck remains neutral and relaxed.

Breaks
It’s recommended to take 5-10 minutes every hour to get up, stretch, and move your body.

As always, if these exercises increase your pain at all, or if they don’t improve your symptoms after a few days, you will probably benefit from a free evaluation with a physical therapist. You can request an appointment here and we’ll reach out to you to schedule.

Office Workers Guide to Stretching & Ergonomics

Video Recap with Desk Stretches
– Seated Hamstring Stretch :: To stretch legs and hamstrings
– Seated Thoracic Rotation Stretch :: To stretch mid section, spine, trunk, and core
– Upper Trapezius Stretch :: Loosen neck and shoulders
– Levator Scapulae Stretch :: Relieve and prevent neck pain

See our other workplace stretches here.

4 Simple Desk Stretches for the Entire Body

WorkFit Services For Every Industry
Our WorkFit team consults with businesses in the manufacturing, office, and manual labor setting. We offer the following services:
– Corporate Wellness :: Designed to lower employee healthcare costs and reduce sick days. Research has shown that corporate wellness ROI can average $2.71 for every $1 spent. That’s a great return on your investment.
– Functional Capacity Evaluation :: Benefiting employers and employees by assessing a person’s ability to perform their work-related activities, before or after an injury
– Rehabilitative Services :: Safely and smoothly returning to work after an injury
– Worksite Injury Prevention :: Repetitive stress injuries are the largest category of worker injuries, and they’re also the most preventable. We’ll show you how.

One Happy Ergonomic Client
“It’s been a rewarding experience partnering with Northern over the past several years. We initially started working with them to perform ergonomic assessments for employees in both the factory and office setting with great success but, we’re now expanding this program to promote overall good health. The NPT associates understand the mechanics of not only allowing the employee to function properly at work, but to take that knowledge and apply it to their home life and family members. It’s a win-win situation for us at BISSELL.” – Dave G., Manager – Safety & Security, BISSELL

 

Learn more about our WorkFit services and request a team training session, or schedule a free consultation with a physical therapist.

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4 Simple Desk Stretches for the Entire Body

9 Tips to Help You Age Well

9 Tips to Help You Age Well

We can’t stop time. Or can we? The right type and amount of physical activity can help keep many age-related health problems at bay. As physical therapists and experts on movement, we can help you age well by prescribing physical activities that can help you overcome pain, gain and maintain movement, and preserve your independence—often helping you avoid the need for surgery or long-term use of prescription drugs.
9 Tips to Help You Age Well
Here are nine things physical therapists want you to know to age well. (Download the list in Adobe PDF)

1. Chronic pain doesn’t have to rule your life
Each year 116 million Americans experience chronic pain, costing billions of dollars in medical treatment, lost work time, and lost wages. Proper exercise, mobility, and pain management techniques can ease pain while moving and at rest, improving your overall quality of life.

2. You can get stronger as you age
Research shows that improvements in strength and physical function are possible in your 60’s, 70’s, 80’s and beyond, with an appropriate exercise program. Progressive resistance training has been shown to help tremendously.

3. You can lower your risk of diabetes with exercise
A quarter of Americans over the age of 60 has diabetes. Obesity and physical inactivity can put you at risk, but a regular exercise routine is one of the best ways to prevent, and manage, type 2 diabetes.

4. You may not need surgery or drugs for low back pain
Low back pain is often over-treated with surgery and drugs despite a wealth of scientific evidence and research showing that physical therapy can be an effective alternative—and with much less risk than surgery and long-term use of prescription medications.

5. Exercise can help you avoid falls—and keep your independence
About one in three U.S. adults over the age of 65 fall each year. More than half of adults over 65 report problems with movement, including walking 1/4 mile, stopping and standing. Customized exercises led by a physical therapist can improve movement and balance, and reduce your risk of falls. It can also reduce your risk of hip fractures, which are most often caused by falls.

6. Your bones want you to exercise
Osteoporosis or weak bones affects more than half of Americans over the age of 54. Exercises that keep you on your feet, like walking, jogging, or dancing, and exercises using resistance, such as weightlifting, can improve bone strength or reduce bone loss.

7. Your heart wants you to exercise
Heart disease is the number one cause of death in America. One way to help prevent it and other cardiovascular diseases is exercise. Research has shown that if you already have heart disease, appropriate exercise can improve your health.

8. Your brain wants you to exercise
People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer’s disease, a condition which affects more than 40% of people over the age of 85.

9. Bladder leakage – You don’t just have to live with
More than 13 million women and men in the US have bladder leakage or incontinence. Don’t spend years relying on pads or rushing to the bathroom, physical therapy can help!

We can help you age well
If you find yourself feeling aches, pains, or other ailments as you age, consider giving physical therapy a try. We offer free consultations where you can sit down with a physical therapist, talk about your issue, and determine if physical therapy is the right path for you. You’ve only got one life to live, we can help you age well!

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9 Tips to Help You Age Well

Senior Health & Positive Aspects Of Growing Older

Senior Health  & Positive Aspects Of Growing Older
If 40 is the new 30, then 50 is the new 40, right?

You may be over 50, but you don’t have to be over having fun and living your best, healthy life! Actually, as we age it’s even more important to get started on healthier habits and ditch the bad ones. Your early to mid-50s are when biochemical changes start to occur, leading to the onset of cancer and other chronic illness. Now is the perfect time to turn over a new leaf, assess your lifestyle and make senior health a priority!

Senior Health and Feeling Great
As we age we encounter more aches and pains, but there are so many positive aspects of growing older: Wisdom, self-discovery, and maturity. Regardless of how we feel, it’s never too late to reinvent yourself, take up a new activity, or pursue a new career. The key is to keep moving and find ways to incorporate exercise and healthier habits into your life.

Healthy aging in midlife and even into your senior years isn’t rocket science. The body is a self-healing, self-regulating system and performs best when it’s on a regular schedule. The foundation for senior health begins with routine habits that are based around nutrition, exercise, and prevention.

Senior Health  & Positive Aspects Of Growing OlderLearn to Manage Stress
Manage stress through exercise and other activities like yoga and mindfulness or a creative outlet. Research shows that a life of stress is really hard on the body, especially chronic stress. Patients who have higher levels of baseline stress are more prone to diabetes, cancer, heart disease and obesity.

Get An Annual Physical
Preventative screenings can save lives by catching cancer and chronic illnesses early. Annual check-ups and other preventative screenings should include pap smears, colonoscopies, mammograms, and prostate-specific antigen (PSA) tests.

Get Enough Sleep
Embrace routine, especially when it comes to sleep. Aim for 7-8 hours of regular, uninterrupted sleep. Follow a schedule in regards to going to bed, waking up and eating meals. Sleep can also regulate hormones like insulin and cortisol, which helps prevent disease.

Focus On Nutrition
At every stage in life it’s vital to eat a heart-healthy diet, more fruits and vegetables, and lean protein. You should avoid or limit starchy, fried and processed foods and too much red meat. Reduce salt and sugar, increase healthy fats such as fish oil and omega-3 fatty acids, and skip anything with GMOs or ingredients you can’t pronounce. It’s definitely the time to kick bad habits like excessive drinking and smoking, too.

Maintain a Healthy Weight and Keep Moving
Make regular exercise a habit, or at least find ways to be more active. Studies have found a link between a generally sedentary lifestyle, meaning hours upon hours of sitting, and increased levels of obesity, diabetes, cardiovascular disease and total mortality.

For many people, it can be very overwhelming to make multiple lifestyle changes at once. We recommend you start by focusing on one area of your life that you can improve. Exercise may be one of the easiest and best options. Think about this trifecta of benefits – heart health, combat weight gain, and boost endorphins.

Senior Health  & Positive Aspects Of Growing Older9 Tips To Get Moving & Stay Motivated

1. Schedule time to exercise and switch it up.
The key to long-term exercise is not only making it a priority but doing activities that are social and fun. Playing tennis or pickleball with a friend, walking the dog, biking a local trail, swimming, gardening, dancing and playing team sports count toward the recommended 150 minutes of moderate aerobic activity per week.

2. Recruit a friend or join a class.
You’re more likely to exercise when you have a partner or group counting on you, plus it’s a great chance to make new friends and try something new.

3. Sign up for a competition.
Whether it’s a marathon or bike race, training for a competition ups the challenge and reward.

4. Try the 10-minute motivation rule.
Start with 10 minutes and see if you’re motivated to keep going. Oftentimes getting started is half the battle.

5. Break it up into smaller chunks
Research shows that 10 minutes of exercise has benefits, so incorporate activity throughout the day. Use a break at work to walk laps or climb stairs, do a set of squats, planks, and pushups during TV commercials, or try a 10-minute exercise video.

6. Focus on how you feel.
After you exercise do you have more energy, more strength, a better mood or more peaceful sleep? The scale isn’t the only measure of success.

7. Write it down.
Keep a journal of your daily activities and food/beverage intake. Be mindful of what you eat, and realistic about how many calories you burn. Snacks, sodas, and desserts have hidden calories or are often overlooked. A journal can reveal patterns of overindulging, emotional eating or chronic fatigue and depression.

8. Enjoy a rest day.
Don’t beat yourself up if you slack off for a day. While consistency is important, adequate hydration, sleep and recovery time matter too.

9. Celebrate small milestones.
The scale may have stalled, but maybe you’ve lost inches, regulated blood sugar, can run a mile, or noticed new muscles. every little bit counts.

Healthy Aging Starts With a Healthy Mindset
It’s hard to change bad habits for healthier ones, much less sustain them. The key is to also switch your mindset: Look at it as a lifestyle change rather than a quick fix. Many changes cost nothing and require only common sense and some self-awareness. Smile more, stand when you can, sleep at least eight hours, take a daily walk, and pursue your passions!

There is no magic pill for senior health and longevity, and, unfortunately, we can’t turn back the hands of time. But when it comes to living a long, satisfying life, it’s simple – the things you do today affect your tomorrow.

Our physical therapists are here for you, whenever you need us. If you’re having a difficult time getting started with an exercise routine and living healthy because of pain or an injury, we can help! Find a clinic near you and get in touch with us today!

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Senior Health  & Positive Aspects Of Growing Older

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