Tips For Fun At Home Physical Therapy Exercises | Ivy Rehab

Tips for Working at Home – Stretching and Ergonomics

Tips For Fun At Home Physical Therapy Exercises

Physical therapy exercises aren’t something that you should only be doing when you’re in our clinics. The strengthening exercises that your therapist provides you with are something you should repeat while at home too. We are continually evolving our services so that we can provide you with the best physical therapy experience inside and outside of the clinic.

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? The next couple of months might be a big change for many individuals, as we’re spending even more time at home or in a chair. Without frequent standing/walking breaks, we subject ourselves to significant postural changes and medical issues. No matter your age, whether you’re an older adult, middle-aged, or younger individual, anyone can benefit from at-home physical therapy exercises.

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.

Breaks:

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

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

Check out the virtual physical therapy video down below for a demonstration on how to perform each of these, from the comfort of your seat! It will show you the proper starting position for each stretching exercise along with the number of repetitions that should be performed. These gentle stretches can help you to improve your posture and feel more comfortable in your body.

  1. Seated Hamstring Stretch: Perform 3 per side, holding each stretch for 30 seconds
  2. Seated Thoracic Rotation Stretch: Perform 10 per side, holding each stretch for 5 seconds
  3. Upper Trapezius Stretch: Perform 3 per side, holding each stretch for 30 seconds
  4. Levator Scapulae Stretch: Perform 3 per side, holding each stretch for 30 seconds

We’re here to help:

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 healthcare professional in the Ivy Rehab Network. You can request an appointment here and we’ll reach out to you to schedule. Unable to make it to the clinic for physical therapy during the coronavirus, or want to stay in the comfort of your home, while still meeting with one of our board-certified physical therapists? We also offer Telehealth and At Home Physical Therapy with individualized care to reduce pain and help you progress. Our team has a variety of strengthening exercises to help you find long term rehabilitation solutions that best suit your needs, including treatments for the following:

  • hip pain
  • shoulder pain
  • leg pain
  • muscle pain
  • arm pain
  • ankle pain or sprains
  • heel pain
  • joint pain
  • knee pain
  • chronic pain

Our trained therapists want to ensure you get the patient education you need, as we guide you through the healing process.

Watch the video here

Office Workers Guide to Stretching & Ergonomics