This quarter, we, at Pillar Performance, were fortunate to have the opportunity to visit one of our clients at their corporate midtown offices. Our goal was to provide a desk ergonomic assessment for a group of 80+ employees. We covered three floors going desk by desk, making both general and personalized recommendations.
These recommendations were targeted to improve the workstation set up and prioritize postural awareness both when sitting and standing. We also did a guided mobility group session of specific stretches (see below), to help employees decrease their neck and back pain related to prolonged periods of sitting during their work hours. These stretches focused primarily on commonly tightened or shortened muscles from sitting, and and can all be done while at their workstation and only take about 7 minutes. Employees left feeling encouraged and optimistic about new ways to manage posture/desk related pain. They felt they would be more productive with the relief of discomfort that comes with sitting at a workstation for long periods of time.
If your company is interested in a similar event, reach out to Pillar Performance at info@pillarperformance.com. We could help you help employees feel better, move better… without pain.
NECK STRETCH 1 (UPPER TRAP)
Grab on top of head with one hand, pull gently to the same side while maintaining upright posture to feel stretch on side of neck
2x30 seconds
NECK STRETCH 2 (LEVATOR SCAP)
Grab top of head with one hand, gently pull to the same side at a 45 degree angle, look down toward your pocket (think ‘nose to armpit’) on the same side you’re pulling with
2x30 seconds
NECK CIRCLES
Start by looking up towards imaginary 12:00, then try to slowly move yourhead around in a circle touching every number on the clock, rotating first,then down towards 6:00, rotating again, then back up to 12:00
2x5 repetitions per side with slow tempo
CROSS-BODY SINGLE ARM STRETCH
Reach one arm across your chest and grab underneath it with your opposite forearm, providing a gentle pull further across the body until you feel a stretch through the back side of the shoulder
2x30 seconds
UPPER BACK (LAT) STRETCH ON DESK
Place both palms down on the desk in front of you with your arms straight, slide your chair back and allow your head to dip between your elbows, lean forward until you feel a stretch on both sides of the upper back
2x30 seconds
SEATED FIGURE 4 STRETCH
Cross one leg over the opposite knee and gently lean forward until you feel a stretch in the backside of the hip.
2x30 seconds
HIP FLEXOR STRETCH
Get into a half-kneeling position (down on one knee with the supporting leg out in front). Gently lunge forward and shift your weight. Maintain an upright posture; can add overhead reach for further stretch
2x5 repetitions with 5 second hold each rep
STANDING SINGLE LEG QUAD STRETCH
While standing, bend your knee back so your heel touches your butt (use a wall or your chair to assist your balance). Grab the foot with one hand and pull until you feel a stretch in the front of your leg
2x30 seconds
SEATED LOW BACK (LUMBAR) EXTENSIONS
Place your hands behind your head, gently push your belly button forward while arching your back and looking upward
2x10 repetitions with 3 second hold each rep
STANDING SIDE (QL) STRETCH
Grab onto a wall or door frame overhead with one arm higher than the other, and cross the opposite leg in front; right arm on top, left foot crosses in front and vice versa; shift hips away from the wall/door until you feel a side stretch
2x15 seconds