hi folks I'm Bob Shrum physical
therapist throughout handy physical
therapy are the most famous physical
therapists on the Internet in our
opinion of course yeah hi today we're
gonna talk about 10 stretches every
office workers should do daily exactly
Oh Bob this is something that even as a
graduate PTI I could never really
understand why of someone sitting in a
computer workstation or an office
sitting all day long could develop neck
problems shoulder problems all these
issues that really can stim it to be
really painful right and they can leave
the surgeries in the neck and whatnot
and as I got it the studies and took
some more education on this specific
topic
I learned it very clearly in the whole
concept that really boils down to is
muscle tightness and circulation and the
lack of circulation creating pain so
maybe I can do a little demonstration
just so that the viewers can get a good
understanding that has a lot of
experience with this he actually
implemented this stretching program one
of the facilities were add and how often
would the day would they do this well I
got a couple of actually it was twice a
day and the idea was to do these
stretches as a group but not just once a
day but then do them on your own right
throughout the day so that's what we're
gonna recommend is that you can do this
every hour if you want exactly
obviously the all of you won't be able
to but you know even if you can do
components right yeah so if you're
having problems with your neck shoulder
arm pain working at your computer
workstation pay attention because even
like because we're going to all right
well yeah we're gonna look at that too
so all right this is Wilson right yeah
we got Wilson now I want you to think
about sitting at the computer or in just
a seated position you may have poor
posture which is gonna make the muscles
in your neck and shoulders work harder
just to keep your head up and shoulders
back and not hand on the mouse etc and
when a muscle is contracted in a static
State for Pasha it's just contract and
they'll hold your body steady when
there's not enough circulation I should
say enough but the muscles tight and
does not allow blood to flow in when it
stays tight for long periods of time in
order for a muscle
to work properly you need blood flow in
to get nutrients oxygen but you must
have blood flow out taking away the
waste products lactic acid is one of the
big things that needs to go out along
with some carbon dioxide that you
breathe out so just an example we're
gonna that one muscle so we're gonna
look at bob bicep now he's got you
should wash shirts you sir shirt today
yeah I'll show you off my mashed
potatoes okay go like this Bob okay so
we're looking at this bicep is doing
that vast majority of the work of
holding this bowling ball up which is
about I don't know 12 pounds okay and
how does it feel so far Bob feels fine
okay it's working right so this muscle
is just like your neck muscles or your
scaly muscles which one your head is
forward they're working statically to
maintain your head from going pop so you
got to see what you're doing you're
gonna hold it up there and also those
scalene muscles have the blood flow that
go into your arm go right through it and
if those muscles are statically tight
all the time that compromises blood flow
to your arm as well as the blood flow in
and out of the muscle itself the
postural most so how is your bicep let's
hope and Brad could speak a little
faster you can see we've been doing this
for less than a minute right and his
muscles in that static contraction
there's no blood flow going into it
because it's so tight and the blood flow
going out getting rid of that lactic
acid is causing pain and burning this
right right we're there yeah yeah so the
same concept goes on up here when you're
at the workstation your arms are up your
shoulders are tight so we need some
stretches to be done every 20 minutes to
an hour at the most and their brief
simple to do and it makes your life go
easier and people in management know
that or people that do this know that
their workers are more productive
because they have less pain and more
comfort exactly you take a few minutes
to do these stretches and you're
actually going to get more productive
you think that you're more productive
just sitting there focused on your
screen right we're on your task yet
you're all tensed up well let's start
Brad let's should I do the side view if
you want to do sure do you want to do
well
my left side is my best side right you
want to do side stretches we got you
okay let's go through them Bob they've
been waiting patiently okay first one
is we're gonna do chin tucks all right
now this is really good just as a
reminder for good posture while you're
sitting there and it does some real nice
stretch and it can help headaches as
well as that lower neck this will go
into neck extension number two okay and
if is back if you ever heard anybody say
that this is bad for your neck that's
not it's good for your neck go as far as
it'll allow you right if you hit a point
where it hurts just go to that point and
back on eventually we'd like to see you
going way back but you know initially
you just want to go up to the point
where it may be tighter if you like and
go so far and it's tight I bet you
you're working with neck pain because
you have some tightness and they need to
work out okay now we're gonna go put the
right ear to the shoulder
ah oh boy I heard you crack yeah oh yeah
I got some cavitation going on
can we go left and do the other side too
you have your left and then if you want
you can do a slight stretch just take
your fingertips and not too aggressive
here but a slight stretch did we say
good posture with these bread yeah
that's just good polish trying to
present that right now about I hope I am
okay now the you can do either the
Hallelujah stretch or just a back
stretch like this where you're gonna
you're stretching the chest you he's
kind of leaning over the chair yep right
if you got a real high back chair won't
work because you'll bump into it you
need a lower back about at the shoulder
blade area but that works really good at
working that mid you know mid back area
and relaxing that and releasing that
take a deep breath as you do these next
okay rotating the wrists out like this I
love this one yeah this is a nice one oh
this is great for the forearm it is
important that you go down with your
wrists like they're on and then don't
rotate all right
there you go and a lot of these you only
need to do you know three to five of
them you can go up to ten but you're
working three to five is gonna be a lot
better than none then we're stretching
the wrists into flexion no extension I'm
sorry guys don't don't bug me all over
there
yeah we'll get feedback you can also
write this way yeah this is a little
more aggressive I kind of like this you
know you can do this with your elbow
fingers or hand right right actually you
know I always taught to preferably not
go on the fingertips but more towards
the base of the finger so it's not so
aggressive on those flexor tendons all
right then we're gonna go ahead and do a
standing where we do once you do it
because I Lonnie's gonna yell at me for
standing back extension and you can put
your thumbs in like this our hands like
this whatever feels comfortable for you
and don't tip over just do it gently and
as tolerated that feels good Bob I like
the great want to do that especially for
all the people are sitting all day
exactly alright then we're gonna do a
hamstring stretch we just bring your
foot out like this and go ahead and
stretch the leg up as high as you can
yep if you want to pull your toes back
this way you're gonna feel even some
more that's that's number 10 then and oh
we don't want to jump ahead though I
mean you could do both it's the same
theory they could show and you get a
little nerve stretch possibly on that
right exactly so you do both sides I'd
do this foot but I don't want to kick
you out thank I appreciate that Brad so
then you know the other thing is you
want to go ahead and get up and walk
around as much as you can make excuses
to get up and walk around this again
you're gonna be more productive in the
end so what we're gonna do now we did
all these exercises now we're to go
ahead and do it real time Brasher okay
like you know how many repetitions how
many do you do well I like to do I like
to do five let's just say I have to
start with but you know when you get to
the one that really helps that sore spot
do a little more with that one okay
ready
number one chin tucks one who four five
okay
now neck extensions two three four five
Brad was showing a little variation
there okay right side bending oh I
better go to the right right three two
three you mean credible for for little
sure a little Exxon or just the
fingertip one
one the other direction now two left can
you imagine 372 people a big office
building all doing this hell are we're
all together now okay alright hallelujah
stretch all right I'll just do this the
chess match they can go away whole place
hallelujah I like to go like this I
usually don't say that although that's a
Bob thing out that's my world you know
whatever whatever trips your trigger
okay was that five oh yeah I did all
right this up down Oh on one two three
four five now into the extension Ron
attention one two let me count like we
did in Aikido bob was that we'll get on
the next one ready for the other what is
that that's why I used to count in
Aikido it's a martial art as ice
interesting standing back extension all
right oh okay hamstring stretch one I
don't do you actually repeat those you
just hold it and I think this is what I
make what works good for the person the
individual but a lot of people like the
whole I like to repeat you're probably
not gonna do just do it one way yeah we
were talking at the same vibe I don't
think I'm supposed to do that it just
had a comment yeah okay all right folks
remember we can fix just about anything
except for that broken heart but we're
working on it yeah we're almost there
and by the way we've done all those in
just a little over two minutes but
that's right in five seconds so thanks
for watching
you