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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.

Avoid Slipping in the Winter with Yaktrax

Avoid Slipping in the Winter with Yaktrax

Winter tasks can be a little easier, and more fun, when you wear Yaktrax. Runners, people who work outdoors, and the general population, have to walk, run and work on packed snow and ice. Whether you’re walking your dog, getting groceries, running a marathon, or taking on the slopes, you don’t want to be down and out because of a slip in snowy conditions. Yaktrax easily slip on the bottom of your shoes to help you avoid slipping on snow and ice in the winter months.

Many of our physical therapists have been using Yaktrax for years. In the winter, we find them to be a necessity to reduce the risk of slips and falls, and its not just athletes and runners who use them. We encourage our patients with limited mobility to give them a try if they worry about making it across icy parking lots or driveways.

Who needs Yaktrax?
Athletes who want to run or perform their sport outdoors, regardless of the weather
– People with limited mobility who want to lessen their risk of falls on the snow and ice
Construction workers and public service officials who work outside, no matter the conditions
Outdoorsmen who hunt, hike and fish in the winter months

Avoid Slipping in the Winter with YaktraxYaktrax Pro Now Available
Because we so strongly believe in this product we’ve become a reseller so you can purchase them right from our clinics. We’ve selected the Yaktrax Pro because of it’s instant ability give you better traction, confidence and safety on packed snow or ice. Walk, run, or work on slick surfaces with the same stability you’re accustomed to on dry surfaces. Don’t let the winter weather put a damper on your outdoor activities or athletic training.

The Yaktrax Pro is available for $30, which is the same price you’ll pay at the big box stores, only you don’t have to drive to get them – we’re close to home.
Avoid Slipping in the Winter with Yaktrax
Yaktrax Pro Benefits
– Get out and be active on snowy days, knowing you have reduced your chances of falling
– Use these on shoes that don’t have a lot of traction
– Reduce risk of slipping/falls even on compact snow and solid ice during outdoor winter activity
– They don’t significantly change gait/running mechanics on outdoor surfaces
– Easily interchangeable between all your shoes and boots
– Easily removed when you go indoors
– Keeps those with limited mobility safe and gives them confidence when walking in the winter

Call or visit the Northern Physical Therapy clinic nearest you to get your Yaktrax today!

Avoid Slipping in the Winter with Yaktrax

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!

LATEST NEWS

LOCATIONS

Allendale > 6173 Lake Michigan Dr.
Caledonia > 9321 Cherry Valley
Cedar Springs > 308 S. Main
Comstock Park > 4615 W. River Dr.
Coopersville > 25 Conran
Grant > 17615 W. Moore
Lowell > 2050 W. Main
Norton Shores > 6022 Harvey
Sparta > 31 Ida Red
Wayland > 709 West Superior

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