THE GOAL: To optimize functional performance by targeting core areas negatively affected by prolonged seated posture and computing activities, while improving core muscular endurance and strength.
THE EXPERT:Dr. Brandon VanTorre, doctor of chiropractic /registered kinesiologist/ergonomic consultant /strength and conditioning specialist in London and St. Thomas, Ontario.
THE INFO: Dr. VanTorre has conducted numerous office ergonomic and job site assessments to know that improper body mechanics and poor posture at the workstation contribute to muscular fatigue, stress, and repetitive strain – often resulting in injury, lost time from work and decreased productivity. These five exercises are designed to strengthen extensor muscle groups, improve core stability and spinal mobility.
THE MOVES:
5 Moves To Help You At The Office
Physioball Y's and T's
Stabilize your body on the ball with your legs extended, feet on the floor, back in neutral position and chest high off the ball. Raise your arms slightly above shoulder level with thumbs up, glide your shoulder blades toward the spine, creating a “Y”, while keeping your core tight. Return to the starting position. For the “T”, raise your arms to the sides with thumbs up, and glide your shoulder blades toward the spine while keeping your core tight. Perform two sets of 10 repetitions, alternating “Y’s” and “T’s”, and hold each exercise for six seconds. Rest three seconds between repetitions.
Targets: Upper Back/Shoulders
Glute Bridge
Lie on your back with your knees bent and your arms at your sides. Then, lift your pelvis off the floor until your knees, hips and shoulders are aligned. Perform two sets of eight repetitions and hold each exercise for 20 seconds. Rest 10 seconds between repetitions. Targets: Gluteals /Hamstrings /Core musculature
Side Lying Rotation
In a left side-lying position, keep your arms straight out at shoulder level, palms together, right hip crossed over the body and parallel with the arms, both knees bent to 90 degrees with your right knee supported (by a Bosu ball, towel, foam roller, etc.). Maintain contact with the knee support, keep your hips aligned and rotate your upper body leading with the right hand, trying to touch your shoulder blades to the floor. Return to the starting position and repeat on the opposite side. Perform two sets of 10 repetitions per side and hold each exercise for six seconds. Rest three seconds between repetitions.
Targets: Chest /Obliques and Spine mobility
Kneeling Lunge With Overhead Press
Kneel on your left knee, take a step forward and place your right foot on the floor. Lunge forward until your right knee is over your toe, and raise your hands overhead with straight arms. Perform two sets of 10 repetitions and hold each exercise for six seconds. Rest three seconds between repetitions.
Targets: Hip flexor/Core/Shoulder musculature
Bird Dog
In the quadruped position, keep your knees directly under your hips, hands under your shoulders, and your back in a neutral position. Raise your left arm straight in front of you at shoulder level, palm down, and raise your right leg behind you, aligning your heel with the same height as your hand. Avoid pelvic rotation by holding your core tight. Return to the starting position and repeat on the opposite side. Perform two sets of 10 repetitions per side and hold each exercise for six seconds. Rest three seconds between repetitions.
Targets: Gluteals /Shoulders /Core musculature
Have something that needs fine tuning? Let us know in the comments below.
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