Four Exercises to do in the Office
By Capt. Robert Miller, Physical Therapist and Ardian Nrecaj Public Affairs Specialist Sitting at a desk all day at work can put you at risk for developing a musculoskeletal disorder, an injury or disorder of the muscles, nerves, tendons, joints, cartilage, and spinal discs which can cause pain and stress. “In order to prevent and manage work-related musculoskeletal disorders, one should regularly change body position, move, and stretch during the work day,” said Capt. Robert Miller, a physical therapist at the Camp Bondsteel hospital. Here he gives four exercises to perform throughout the work day to help reduce the risk of developing a work-related musculoskeletal disorder.
Exercise 2-a
1. Neck exercises:
Bend your neck forward (chin to chest) and then backward (chin to ceiling). Bend your neck to one side (ear to shoulder) and then to the other. If you hold your arms behind your back and keep your chest up during this exercise, you may feel more of a stretch. Rotate your head to the side (chin to shoulder) and then to the other.
2. Upper back exercises:
a) Interlock your fingers, point your palms away from your body, and reach your hands as far away from your chest as you can while rounding your upper back. b) Cross one arm in front of your body, and grasp the outside of your thigh on the opposite side of your body. Rotate your head and body toward your free arm, and reach with your free arm toward the wall behind you, toward where the wall meets the ceiling.
Exercise 2-b
3. Lower back exercises:
a) Stand up and reach toward the ceiling with your hands; move your head with your hands, so you are always looking at your hands. Continue to reach upward with your hands while you slowly bend your spine backward. Then, continue to reach with your hands as far away from your body as you can while you slowly bend your spine forward to touch your toes. Continue to move you head with your hands, following your hands with your eyes. b) Stand up and reach toward the ceiling with your hands; move your head with your hands, so you are always looking at your hands. Continue to reach upward with your hands while you slowly bend your spine to one side. Then slowly bend your spine to the other side.
Exercise 3-a First Position
4. Whole body exercises. Get up and just walk around. Perform pushups, squats and
lunges. Every time you squat or lunge down, reach forward or overhead with your arms.
Exercise 3-b First Position
Exercise 3-b Second Position
Exercise 3-a Second Position
THE BONDSTEEL BULLET ? Page 3