Top 7 Sitting at Your Desk Exercises

exercises_blog

By now we’ve heard about how sitting at a desk all day can be detrimental to your physical health. Each week, we see a lot of patients dealing with chronic pain and fatigue from desk jobs. If you’re experiencing chronic pain, please do not hesitate to call us for an appointment. What we’re going to discuss today is much more about being proactive. By staying active (as much as possible) while sitting at your desk, you’re less likely to become lethargic and this will lead to even more productivity. Ditch the afternoon coffee and try these seven simple head-to-toe exercises you can do while sitting at your desk.

  1. Neck rotations. Let your chin drop and rotate it from shoulder to shoulder, running along your chest. Raise your chin and stretch your neck from side to side.
  2. Abdominal stretch. Sit at the end of your chair and stretch your arms straight out in front of you. Keep your back straight and contract your ab muscles. Relax and repeat!
  3. Back twists. While sitting up straight in your chair, put your left hand on your left hip and twist to the left and hold. Alternate sides.
  4. Hand stretches. Clench and tighten the muscles in your hands. Make fists. Release. Spread your fingers wide. Repeat.
  5. Wrist stretch. With your palm up, stretch your arm out in front of you. Grab the fingers of your outstretched arm and gently pull them down to stretch your forearm. Alternate sides.
  6. Leg extensions. While you’re sitting in your chair, raise your left leg till it’s level with your hip. Hold as long as you can. Alternate sides.
  7. Toe raises. While seated, keep your heels firmly planted on the ground and lift your toes.

There you have it! Seven simple head-to-toe exercises to keep you from hitting that afternoon wall! Again, these exercises are meant to be proactive. If you’re experiencing chronic pain, please contact one of our 3 physiotherapy clinics in Ottawa, to get you back on track!

BARRHAVEN
613.825.8548
bphysiotherapy@yahoo.ca

ORLEANS
613.728.4160
westsportphysio@yahoo.ca

WESTBORO
613.830.3466
ophysiotherapy@yahoo.ca

OPTSC Running Evaluation

OPTSC Running Evaluation

Just because you can run, doesn’t mean you’re running properly!

Who’s excited to really enjoy being active outside again? If you’re a runner, you’ve been waiting for the Spring and sun for many months now. It’s finally here. Running trails are clear, the sky is blue, it’s time to enjoy it! Whether you’re a beginner, novice or training for Ottawa Race Weekend, this is the year to maximize your potential. At OPTSC we offer one of the most comprehensive running evaluations in the city. Most places will have you run on a treadmill and then provide you with an evaluation. The problem with that is, running on a treadmill and running outside, are entirely different. This type of evaluation doesn’t give you the whole story when it comes to your unique style. With our 2 phase evaluation, you’ll be running faster with less effort!

Phase 1 happens in our clinic where we get an idea of what type of runner you are and if you’ve had any injuries. We get a detailed idea of your range of motion and get an overall sense of where you’re at as a runner. Phase 2 comes on the track where we analyze your running closely, and are then able to provide slight enhancements and nuanced changes. No two runners are the same, so we get an in-depth idea of your style and make the necessary adjustments to compliment you best. By getting outside in a real running environment we’re able to better understand your joint integrity, balance and strength and help you maximize your running potential.

You don’t need to be an elite athlete to appreciate the benefits of an OPTSC running evaluation. The OPTSC Running Evaluation is the most thorough and efficient way to maximize your running potential. Many times, these types of sessions are covered by insurance! So whether it’s for fun, or part of your training for Ottawa Race Weekend, give us a call and we’ll help you put your best foot forward!

BARRHAVEN
613.825.8548
bphysiotherapy@yahoo.ca

ORLEANS
613.728.4160
westsportphysio@yahoo.ca

WESTBORO
613.830.3466
ophysiotherapy@yahoo.ca