Our Office Managers are the backbone to our clinics. But how do they manage their own neck and back?! By doing simple exercises right in their office!
Exercise 1: Levator Scapulae/Upper Trapezius stretch
- Place one hand on top of your head
- Bring your right ear toward your right shoulder until you feel a stretch on the left side of your neck
- Bring your chin down toward your armpit to adjust the stretch to your Levator Scapulae
- Perform 3 sets of 30 second holds on each side, 3 times per day
Exercise 2: Doorway Pectoralis Stretch
- While standing in a doorway, bring your elbows up to shoulder level with your forearms along the side of the door
- Place one foot forward and lean forward until a stretch is felt along the front of your chest.
- Perform 3 Sets of 30 seconds holds on each side, 3 times a day
Exercise 3: Scapular Squeezes with Band
- Stand upright with your elbows bent to 90 degrees and palms facing up
- Squeeze your shoulder blades together as you bring your hands outward
- Perform 2 sets of 10 repetitions
Exercise 4: Rows with Band
- Tie or wrap a theraband around a doorknob at about elbow level
- Stand upright, facing a secured theraband
- Hold the band with both hands (palms face in)
- Squeeze your shoulder blades together as you pull your elbows toward your side
- Perform 2 Sets of 10 reps
Exercise 5: Chin Tucks
- Stand or sit with your chest up, shoulders back, and head facing forward
- Gently flatten out the back of your neck by pulling your chin back
- Keep your chest upright and shoulders back
- Perform 2 Sets of 10 repetitions with 5 second holds
Exercise 6: Foam Roll Thoracic
- Extensions: Lie on your back with the foam roll perpendicular to your spine
- Place your hands behind your head to support your neck
- Gently curl your head and shoulders up and back
- Perform 3 sets of 30 seconds
Exercise 7: Hypervolt
- You can also use massage tools, such as the Hypervolt to help get stubborn muscles to relax
- Use for 3-5 minutes
Kimi Takaoki, DPT
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