Office Worker’s Guide to Stretching and Ergonomics

Office Worker’s Guide to Stretching and Ergonomics

Do you spend your 40-hour work week tied to a desk and chair? If so you’re like many Americans. The downfall of computer-based work is the compromise it subjects the body to. We’ve all seen studies and articles in the news on the negative cardiovascular impact prolonged sitting can have, but what about the musculoskeletal compromise? Did you know that prolonged sitting can shorten your hamstrings and hip flexors, contribute to neck and low back pain, and even diminish core strength? Without frequent standing/walking breaks, we subject ourselves to significant postural changes and medical issues.

Here are a few tips and exercises for the office worker to maintain a healthy body along with their exercised mind:

Proper Sitting Ergonomics

Your ankles should be in neutral with feet flat on the floor, knees bent at 90 degrees, hips bent at 90 degrees, trunk in neutral, shoulders in neutral, elbows bent at 90 degrees resting on armrests, wrists in neutral with keyboard directly underneath the hands, and monitor at eye level so your neck remains neutral and relaxed.


It is recommended to try to take 5-10 minutes every hour to get up, stretch, and move your body.

As always, if these exercises increase your pain at all, or if they don’t improve your symptoms after a few days, you will probably benefit from a one-on-one evaluation with a physical therapist. You can request an appointment here and we’ll reach out to you to schedule.

Watch the video here:

Office Workers Guide to Stretching & Ergonomics

The medical information contained herein is provided as an information resource only, and does not substitute professional medical advice or consultation with healthcare professionals. This information is not intended to be patient education, does not create any patient-provider relationship, and should not be used as a substitute for professional diagnosis, treatment or medical advice. Please consult with your healthcare provider before making any healthcare decisions or for guidance about a specific medical condition. If you think you have a medical emergency, call your doctor or 911 immediately. IvyRehab Network, Inc. disclaims any and all responsibility, and shall have no liability, for any damages, loss, injury or liability whatsoever suffered as a result of your reliance on the information contained herein.

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