October is National Physical Therapy Month. In our clinic, we find that many people need more than chiropractic care—in many cases they need physical therapy as well. These therapies include everything from stretching and strengthening to decompression traction therapy and personal training. Our clinic added physical therapy to our repertoire three years ago. Since then, we have expanded our PT department, enabling our patients to more efficiently reach their health goals.
As you sit at your desk during the workday, there are many exercises you can do to help your overall health without even going to the doctor’s office. Here are three that you can start right now!
Stretch #1: The Opening Stretch
This is a great stretch to help alleviate tension in the upper back and neck.
Benefits: upper back and neck strength
Equipment Needed: chair
Time/Repetitions: 30 seconds
- Sit up straight and slide to the front edge of your chair. Bend your elbows 90 degrees and hold them against your side. Turn your palms upward.
- Tilt your head back and take three deep breaths. Keeping your elbows locked to your side, rotate your hands out as far as you can. Turn your feet outward.
Stretch #2: The Upper Back Stretch
This is a great stretch for improving the overall mobility and flexibility in your upper back.
Benefits: upper back flexibility
Equipment Needed: chair
Time/Repetitions: 15 seconds on each side
- Twist your upper torso while rounding your back until you feel a stretch between your shoulder blades.
- Grip your chair’s armrest with one hand.
- Place your other hand on the outside of the opposite knee.
- Keep your feet flat on the floor.
Stretch #3: The Chair Neck Stretch
This is a great stretch to use to decrease the tightness of the trapezius and levator scapulae, as well as the scalene muscles.
Benefits: neck mobility
Equipment Needed: chair
Time/Repetitions: 30-40 seconds on each side
- Place your hand on the side of your head and gently pull to increase the stretch on your neck muscles.
- Tilt your head to the side until you feel a stretch.
- Grip the underside of your seat with one hand.
- Place your feet flat on the floor. TPW
