Training in the Cubicle Part #2


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Here are a few examples of some exercises you can do sitting at your desk. These are designed to help ease the tension in your upper back and neck area as you sit at your desk. Each of these can be done just sitting in your chair. 

The first exercise is great for moving your scapulas (shoulder blades) to help them from becoming too tight. It is very common that office workers develop such extreme tightness in this area that over time they literally develop what the medical community calls “Frozen Shoulder”. This occurs when the muscles responsible for the movement of the scapulas become so tight from holding your poor posture that they can no longer move the joint. 

To perform the exercise, make sure your feet are flat on the floor and sit up as straight as you can. Now place your knuckles on your temples and in a slow controlled motion, bring the elbows as close together as you can, then pull them behind you as you pinch you shoulder blades together. Continue to do this for a total of 10-20 repetitions.



 For the next exercise, again place your feet flat on the floor. Now interlace your fingers and turn your palms away from you. Now lift them as high over your head as you can, then lower them back down to your desk. Continue to lift up and down while keeping your back as straight as you can. 

This is a great move for lengthening the muscles of the back and arms that become very tight while sitting at the desk. I also like the extension it puts into your spine! Try to do 10-20 repetitions of this one as well.

For the last move I will show you today you again want to just place your feet flat on the floor. Now place your arms down onto the tops of your thighs near your knees. From this position round your back and tuck your chin to your chest as far as you can without discomfort. Now keeping your arms straight and hands on the thighs, extend your back and look up towards the ceiling. Continue to flex and extend the back slowly and work to go as far as you can in each direction. This is a sitting version of the classic Yoga move, Cats and Cows or Cats and Dogs. Again this one is going to help your back from “casting” itself into a position of poor posture.


We will be putting together a whole series of exercises you can download to do at your desk soon. Check back here often to look for it. It will include several time efficient workouts for you to do in your cubicle or office to help maintain a level of muscular efficiency that will promote great posture and movement. In the meantime do these 3 exercises and get your timer ordered. Set it for 20 minutes and do the 3 exercises then stand up and go grab a sip of water from the cooler or drinking fountain!


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What Others Are Saying

"My body has not reacted well with working a desk job.  I am only 25, but have been having a lot of pain that has built up over the past 6 months...The cubicle workouts have truly helped, I cant even begin to tell much better! Thanks Scott, love the routines!" Brandon
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