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Top 10 Exercise and Stretches for The Office Worker

By Cary Raffle | MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist | trainercary.com | 917-603-3813 | Check with your doctor before beginning a new exercise program | Exercises are appropriate for most people, but it is best to meet with a qualified trainer for selection and instruction

Exercises NOTES
1

Chest Stretch Against Wall

2

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is a static flexibility exercise for both the one- and two-joint hip flexor muscles. Start on one leg with your left leg being the back leg. Make sure the left heel is directly in line with your left hip. Prior to beginning the movement, do a posterior tilt to the pelvis, tucking the tailbone under and removing any lordosis in your low back. Hold that there and move your pelvis forward, bringing the right knee toward the right toe, only as far as you can go while maintaining that lack of lordosis or stabilization in your low back. At that point, the stretch will increase through those hip flexors in the front. You would progress by doing a little bit of hip rotation from this position, so you circumduct your pelvis around your fixed femur, which hits the hip flexors in a lot of different angles and a lot of different dimensions in space. Start clockwise and then reverse directions and go in counterclockwise position. If you want to regress this exercise, you'll want to provide some external stability. Get a chair next to the front leg and focus more on the actual stretch and worry less about balancing side to side in this position.

3

Standing Calf Stretch

4

Self-Myofascial Release I.T. Band

Self-myofascial release for the IT band, or iliotibial band, is an important part of any flexibility program. The IT band is one of our thickest sheets of fascia that we have in our body. It starts up by the glutes and tensor fascia latae on the outer hip and goes all the way down and actually crosses the knee joint. It is a very influential soft tissue structure as it relates to the hip and the knee. Start up around your hip at the attachment point and progressively work your way down the knee, keeping the lateral aspect of your thigh and hip always perpendicular to the floor. Your bottom leg that's being addressed has the knee straight and that leg is in line with the hip and the torso, so your hip isn't flexed at all. You will progressively work your way down to the knee, finding those tender points for 20 to 30 seconds or until there's about a 50% reduction in sensitivity. If you want to increase the sensitivity and progress the exercise, you can use something like a tennis ball that will put a greater amount of force over a smaller area and make this self-myofascial release technique more intense. If you want to dissipate the force a little bit more and spread it out, you can use something that's a little broader and softer like a medicine ball.

5

hip abduction - sidelying straight leg

1. Lie on your side with your head resting on your bottom arm, legs straight, and top leg slightly behind your bottom leg.
2. Keeping it straight, lift your top leg up in the air and slightly back.
3. Lower your leg back to the floor.
4. Complete the set on one side before repeating with the other leg.

Be sure to: Do not allow any movement through your torso as you lift your leg.

You should feel it: Working the outside hip of your top leg.

6

Reverse Pec Deck Machine

7

V-Bar Seated Cable Row

8

Machine Leg Press

9

squat

1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides.
2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you.
4. Return to a standing position by pushing through your hips while you lower your arms.
5. Continue for the remainder of the set.

Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside.

You should feel it: Working your glutes, hamstrings, and quads.

10

Plank