Desk Worker

Let’s face it, prolong sitting is not physically good for you! Here are a few steps that you can take to maximize your sitting posture so you have less musculoskeletal impairments. STEP 1 Maintain a 90 degree position of the hips, knees and ankles STEP 2 Eliminate the use of the arms rests STEP 3 Lengthen your spine and relax your shoulders STEP 4 Change positions every 1-2 hours STEP 5 Position the top of your screen to eye level STEP 6 Minimize prolong positions when your head or body is turned towards one direction STEP 7 Keep your seat leveled STEP 8 Elbow should be bent to 90 degrees and wrists neutral #ergonomics #workergonomics #goodposture #badposture #deskjob #deskwork#mobilizedphysicaltherapy #mobilizedpt #blackandyellowpt #orthopedics #orthopedicphysicaltherapy #physicaltherapy #physicaltherapyclinic #tmj #tmd #temporomandibularjoint #temporomandibulardisorder #jawpain #getptfirst #neckpain #jaw #dentists #dentist

🎥 The World’s Greatest Stretch! 🌎💪 Let’s break it down step by step and see if it lives up to its name. 🧐 1️⃣ Step Forward: ➡️ Take a big step forward with one leg, keeping your back knee straight. ➡️ Place your hands on the ground beside you for support. 2️⃣ Activate Your Glutes: 🍑 Tighten your back leg’s glutes to stretch the hip flexors. 🔥 Feel the stretch in your front leg’s glutes, too! 3️⃣ Trunk Rotation: 🔄 With the arm on the same side as your forward leg, reach under your opposite arm. 💡 Pro tip: Try bringing your elbow to the ground to encourage deeper trunk rotation! 👀 Turn your head in the same direction to work on neck mobility. 4️⃣ Reverse the Rotation: ↗️ Rotate your trunk toward the opposite side and reach your hand toward the ceiling. This adds an extra stretch for trunk mobility! 5️⃣ Hamstring Stretch: 🦵 Straighten your front knee to stretch your hamstrings. 💥 Feel the stretch in your back leg’s calf (gastroc) too! 6️⃣ Reset & Repeat: 🏋️‍♀️ Stand back up and switch sides! Is this the world’s greatest stretch? 🤔 I think it’s a winner for full-body mobility! What do YOU think? Let me know in the comments. ✨️Follow me for tips to run better, stay injury-free, and get Mobilized!✨️

This is a mobilization with movment technique ( aka SNAG to PT's) of the C1 vertebrae using a belt to help alleviate headaches! Perform 2 sets of 10: 1. Put the belt behind that head and slowly lower it until you feel a dip 2. Switch you hand placements 3. Anchor on side to your chest and pull the other side of the belt until it wraps around your ear lobe and positioned in front of your head. 4. Use the belt to turn your head to the opposite side and return to your original position Follow that up with chin tucks for 2 sets of 10. #headaches #mobilizations #mobilizationwithmovement #ergonomics #posture #poorposture #mobilizedphysicaltherapy #mobilizedpt #blackandyellowpt #orthopedics #orthopedicphysicaltherapy #physicaltherapy #physicaltherapyclinic #deskjob Perform 2 sets of 10: 1. Put the belt behind that head and slowly lower it until you feel a dip 2. Switch you hand placements 3. Anchor on side to your chest and pull the other side of the belt until it wraps around your ear lobe and positioned in front of your head. 4. Use the belt to turn your head to the opposite side and return to your original position Follow that up with chin tucks for 2 sets of 10. #headaches #mobilizations #mobilizationwithmovement #ergonomics #posture #poorposture #mobilizedphysicaltherapy #mobilizedpt #blackandyellowpt #orthopedics #orthopedicphysicaltherapy #physicaltherapy #physicaltherapyclinic #deskjob

Sitting for long hours? 🪑😩 Try these stretches to loosen up those tight muscles! 🔹 Neck & Shoulders: 🔄 Shoulder circles – 1 min 👐 Shoulder external rotations – 1 min 🔹 Upper Trap Stretch: 🙆‍♂️ Hand behind your back, gently pull shoulder down ➡️ Side-bend neck & apply light overpressure 🕒 Hold 30 sec, repeat 3-4 sets per side 🔹 Levator Scap Stretch: 🤲 Hand behind neck, tilt head toward opposite armpit 👀 Gently turn side to side to find the tightest spot 🕒 Hold 30 sec, repeat 3-4 sets per side 💡 Found this helpful? Follow for more mobility tips & feel your best! 🙌

Working from home often means spending long hours on a laptop, which can lead to discomfort if you're not careful with your posture. The key is frequently changing positions to avoid muscle fatigue and postural pain. Here’s how you can switch it up throughout the day: 1️⃣ Ideal Seated Position: Start with the classic 90° angle at your hips, knees, and elbows. Sit upright, but keep in mind – a laptop screen attached to the keyboard means your neck might bend forward. This can strain your neck and upper back over time. 2️⃣ Stomach Position: Flip the script! Lying on your stomach promotes thoracic and cervical extension, reversing the hunched posture of sitting. It’s a great way to engage different muscle groups and stretch out your spine. 3️⃣ Reclined/Slouched Position: Don't be afraid to slouch a little. While this may seem counterintuitive, reclining in your chair or couch shifts the load to different muscles, providing relief to overworked areas. 4️⃣ Side Bending: Lean to one side, then the other. This simple movement introduces side-bending, which can help release tension and give certain muscles a break. 🔄 Keep Moving: No single position is perfect for hours on end. The goal is to continuously shift your posture, preventing muscles from staying in shortened positions, which can lead to discomfort and pain. Stay active, stay comfortable, and keep changing it up! 💻 #WorkFromHome #PostureMatters #LaptopLife #PhysicalTherapy #Move

Struggling with numbness and tingling down your arm when you sleep? 🛌💤 This could be due to poor posture and tight muscles in your neck and chest. Let’s fix it! 💪 ✨ What’s Thoracic Outlet Syndrome? Thoracic Outlet Syndrome (TOS) happens when nerves or blood vessels are compressed in your neck or chest. Common entrapment areas include: 🌀 Between the middle and anterior scalene muscles ⬆️ Elevated first rib pressing on nerves 💢 Tight pectoralis minor muscle Here are 3 simple exercises to relieve symptoms and improve posture: 1️⃣ Thoracic Extensions on a Foam Roller: Lie on a foam roller placed horizontally on your upper back. Hands clasped behind your neck, let gravity gently arch your upper back while your elbows create a wide arc. 🕒 Perform 2 sets of 20 reps. 2️⃣ Shoulder Rolls (3 variations): Arms extended: Make small backward circles, trying to rotate the backs of your palms further. Elbows bent: Same backward circles. Arms by your side: Repeat circles here. 🕒 Do 20 reps for each variation. 3️⃣ Scalene Stretches: Tuck your chin, turn your head to one side, and tilt it back like you’re looking over your shoulder. 🕒 Perform 2 sets of 15 reps per side. 👉 Pro tip: Go gently to avoid worsening symptoms. If done regularly, these exercises can help improve nerve mobility and posture!

Heading out for your run but feeling stiff in your neck and back? 🏃‍♂️🧍‍♀️ Try these 3 exercises to free up your spine and improve your mobility! 🙌 ✨ 1. Side Bend Stretch ➡️ Step one foot over the other. ➡️ Reach up and over with the opposite hand, bending your whole body to the side. ✨ 2. Rotation Stretch ➡️ Hands behind your head. ➡️ Lunge forward and rotate your trunk toward the lunging leg, pushing your elbow back. Repeat on the other side. ✨ 3. Spinal Bends & Extensions ➡️ Hands behind your neck. ➡️ Slowly bend forward, vertebra by vertebra, from your neck to your hips. Reverse the motion to return to standing tall. Feel the difference before you run! 🏃‍♀️✨ #RunnerMobility #SpineHealth #PreRunStretch #MobilityMatters #StayActive #PainFreeRunning #PhysicalTherapyTips #MoveBetterFeelBetter #FitnessForLife #ActiveLifestyle