Experienced immediate benefits from trying a desk mobility routine suggested by a physical therapist, involving four specific movements.
If you find yourself hunched over your office chair, with a stiff back, tight shoulders, and aching neck, you're not alone. Many of us who work long hours at a desk can relate to these discomforts. But what if there was a simple solution to combat these effects?
Enter Dr. Adam McCluskey, a doctor of physical therapy who runs an Instagram account called ThePtInitiative. He shares tips, tricks, and stretches to help followers "move better and live pain-free". One such routine that caught our attention is the "desk mobility routine".
The Desk Mobility Routine
This routine, designed by Dr. McCluskey, requires only a chair and includes four moves:
- Chair Supported Rotations: 2x10 on each side
- Kneeling Thoracic Extension: 2x12
- Assisted Side Bend Stretch: 2x15 on each side
- Seated Figure Four Plus Rotation: 2x12 on each side
Each move in this routine has a specific number of repetitions, making it easy to follow. The seated figure four position of the final move revealed a significant difference in tightness between the writer's hips, with the left side being tighter than the right.
The Benefits
The routine offered a pleasant stretch in various parts of the writer's torso, including the side of the body from the assisted side bend stretch and the middle of the back from the kneeling thoracic extension. The chair supported rotations and kneeling thoracic extensions offered a really enjoyable stretch in the front of the writer's shoulders. After doing the routine, the writer's spine felt looser.
The fourth move of the routine sent a deep stretch through the writer's hips and glutes. The routine, being accessible and convenient for those who work at a desk, was a welcome break and provided relief from the day's discomfort.
A Newfound Focus
Not only did the routine provide physical relief, but it also had a positive impact on the writer's mental state. After completing the routine, the writer felt relaxed and ready to focus. They found it easier to focus at work and write the article.
The writer plans to do the routine again and incorporate the moves into their daily routine for quick breaks from working at a desk. If you're looking for a simple way to unwind and alleviate the discomforts of desk work, give Dr. Adam McCluskey's desk mobility routine a try.
For more stretches and tips from Dr. McCluskey, follow him on Instagram at ThePtInitiative.
Read also:
- Is it advisable to utilize your personal health insurance in a publicly-funded medical facility?
- Dietary strategies for IBS elimination: Aims and execution methods
- Benefits, suitable dosage, and safety considerations for utilizing pumpkin seed oil in treating an overactive bladder
- Harmful Medical Remedies: A Misguided Approach to Healing
