Hey, everybody is Doctor Jo and singing Princess Remy. And today we're going to
show you stretches and exercises for working from home, working online,
online classes, or anything you do with the computer. So let's get started.
So the first exercise or stretch, because it can be both is going to be a chin tuck, this is one of
my favorites, especially if you're on the computer all day taking those classes, a lot of times,
we tend to start leaning our head in towards that computer. And so you really need to reset those
muscles. And it really helps get rid of a lot that get rid of a lot of that neck pain. So a chin tuck
is just taking the chin and tucking it back in toward you. So I'm gonna turn sideways
a little bit, you can, and the great thing is you can do this at the dash, you don't have to
leave your class, you can do it right there. So I like sometimes to place my finger on my chin,
because this just gives me a target. So I'm going to leave my finger in the same spot. And then
I'm tucking back, hold it for about three to five seconds. And then when you relax, a lot of times,
there's a little space in between, and that just shows that you probably need to reset it. So you
might not get as much movement as me just because you maybe you've not done these before, and your
neck is a little tight, but you really want to get good, comfortable movement. So if you're only
doing a little bit of this in the beginning, that's okay. But you want to keep that chin in
a neutral position. So bringing about so it's not tucking it in, it's not coming back up
and bringing your whole head up, it's almost like you're taking your head and just trying to push it
back into something. If you're sitting at a chair that has a long backrest, you can push it back
into the chair, if that helps kind of give you a target. But again, holding it for about three to
five seconds, getting those little chins in there, and then relaxing, maybe it's doing about five,
and that really kind of helps reset those muscles in there. A lot of times, especially
if you're having that neck pain, taking those online classes, it makes it feel a lot better.
So the next one is going to be an upper trap stretch. So we're really getting some of these
neck muscles going now. So this upper trap muscle is one that you really kind of overworked when
you're sitting in front of a computer for a long time. So I like to just kind of sit on my hand.
And if we're stretching this side, that's the one you're sitting on, you're gonna bring
your other hand up and over almost where you're touching that year, or you can touch that year,
and just gently pull over to the side, still kind of keeping that head straightforward. So I'm not
really turning down, I'm not looking up, those are kind of different ones you can do later,
this one is just completely over the side. And I'm feeling that stretch right in through there
with that upper trap muscle that trapezius muscle is in my back. So this is going to be a full 32nd
stretch, I'm really holding, I'm relaxing, trying to do some nice deep breathing, you can do some
diaphragmatic breathing through your belly belly breathing, or just a nice deep breathing. And
then after you do that, swish eyes, make sure you're switching sides are getting both sides,
getting that nice 30 seconds stretch. Good hold there, and then do that three times on each side.
So again, these can be done while you're at your chair or while you're at in front of your
computer. So you don't really have to stop and go away. If you're in the middle of doing something,
but you feel like you need to stretch it out. The next one is going to be for the levator scapulae
muscle and this muscle is the one that when we get a little stress or really focusing on something,
we kind of bring our our shoulders up towards our ears and that overworks that levator
scapulae muscle that goes all the way to our shoulder blade down there from the neck area,
that cervical area up there. So we really want to stretch it out. This time if you can,
if it's comfortable, take the side that you want to stretch and bring that elbow up here. Then take
your other hand and almost put it over your head almost like a helmet so it's right over the top,
you're going to turn almost where your nose is pointing towards your opposite knee. So almost
a 45 degree angle not in the front, not over completely to the side, but kind of in between,
and then just gently pull down almost like you're taking your nose and tucking
it in towards your armpit. So this is going to be another 32nd stretch just holding it right there.
Now if this is uncomfortable to do, you can sit on it and do that 32nd stretch as well.
You should feel that stretch right in through there. But this one usually for me because
it's pushing down that shoulder blade or that scapula giving you a better stretch and again
that 30 seconds and then doing the same on the other side. So bringing it up if you can,
behind, and then kind of tucking that nose into that armpit at that 45 degree angle. And again,
feeling that nice stretch right through here. This is usually one that if you've been working on the
computer for a while or watching those classes for a while. You're gonna go Oh yeah, I feel that
stretch for sure. So then the next one is going to be to stretch out the chest area and again This
is a lot of times, especially if you're doing some typing on your computer for your classes,
if you kind of hunt in for it tightens up that chest area. So to open that up,
you're just going to take your hands and kind of class boom behind your back. Now if you
want to stand up for this one, sometimes that makes it a little bit easier to stretch. But
like again, if you can, or if you don't want to interrupt the class, you can stay seated.
And what you're going to do is you're going to push your hands down and out away from you,
and then just push your chest forward. So now I'm feeling that stretch right in here through
that chest area, or those pec muscles. And again, you're just holding the stretch for 30 seconds,
getting that nice stretch in there, really try and relax, really try and take some nice deep breath.
And then holding that for 30 seconds, take a little break, and do that a total of three times.
So now let's move on into the hips and the legs. Because again, if we're sitting for a long time at
the computer, watching these classes, we're going to get kind of sore and tired a little bit. So an
easy one to do for your hip muscles, is just to do a simple hip flexion exercise, and all you're
doing is just bringing your knee up towards the ceiling and just kind of alternating your legs,
almost like a seated March. And so I would say, you know, depending on how tight they feel, maybe
just doing 10 on each side. Or if you want to do at times, maybe for 30 seconds or for a minute.
So however many you can do, the biggest thing is make sure you're not leaning back and lifting you
really want the movement to be at your hips. So if you have a chair that has a back, make sure you're
up against that, that backing, or to give yourself a little bit of a core workout to don't rest your
back on anything. But try and keep it as straight as possible while you're doing it. So your
your knees aren't going to go up high, but you're going to feel it in those hip flexor muscles,
then the next one is going to be a knee extension, or we call these long arc quads. But now you're
working those quad muscles. So the same thing, just kind of a continuous. Now I'm kicking
straight out so I'm not lifting and kicking that the top part of my leg is relax in the
in the chair or whatever you're sitting on. And now I'm just kicking out trying to get my legs
as straight as I can. Now if you've been sitting for a while it might be really tight in there, you
might feel that stretch in the hamstrings in the back. But you should feel those quad muscles in
the front working. So again, just 10 on each side, just to get things moving, get that blood flowing
while you're sitting there all day. And then the next one is going to be just now going down to our
ankles. So it's going to be a heel lift, and then a toe raise. So just kind of alternating
back and forth. So again, this might not look like a whole lot. But if you haven't been able to get
up and move around, this is gonna feel pretty good. Because a lot of times when we're sitting,
all that blood just kind of flows down to our feet, you might have noticed if you're sitting
more throughout the day, now that you have some pooling, or maybe your ankles swell up a little
bit, your feet might feel a little swollen. And that's just because the blood is just following
gravity. So these are really nice to kind of, we'd call them ankle pumps or pumping your feet,
just to get that moving in there. So you can do 10 or you can just kind of do these
throughout the day while you're sitting there. You don't have to do a definite number amount.
And then the next one is just going to be a nice deep breathing exercise. And so what I like to do
is add my arms into it's going to be almost like a jumping jack movement where I'm lifting my arms
up. But I'm going to take a nice deep breath. And so a lot of times when you're trying to relax
diaphragmatic breathing, our belly breathing is good. This one I want you to breathe into
your chest, really open up that rib cage, we're trying to stretch out the whole spine. So when I
start to lift my arms up, I want to imagine this something is pulling my whole body up towards the
ceiling. So I'm trying to reach up as high as I can, like I'm touching the ceiling, and I'm
going to breathe in as I go up. And then really breathe out when I come down. So I'm going in
really tight, right, try and touch the ceiling.
And then breathe out you can breathe out through your mouth, or you can breathe out through nose,
whatever is more comfortable. So I'm gonna do that again, nice deep breath.
Coming back down like that. So something as simple as three to five
really is going to get help get that blood flowing, help getting everything moving,
getting everything feeling better, and loosened up and not so tight and painful. Oh,
so there you have it. Those are stretches and exercises for working from home,
working online or online school or anything from the computer. If you'd like to check
out some other videos, click on any of them over here. And don't forget to subscribe.
Where Remy? Right there. Yeah. So remember, be safe, have fun, and I hope you feel better soon.