Sports Therapy
EXERCISES YOU CAN DO AT YOUR DESK

EXERCISES YOU CAN DO AT YOUR DESK

EXERCISES YOU CAN DO AT YOUR DESK

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

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OTTAWA PHYSIOTHERAPY AND SPORT CLINICS

Locations

Ottawa Physiotherapy and Sport Clinics - Barrhaven

Ottawa Physiotherapy & Sport Clinics

35 Larkin Drive,
Barrhaven
Ottawa,
Ontario K2J 2T2
(Map)
Phone: 613-825-8548
Email: bphysiotherapy@optsc.com
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Hours of Operation:
Monday to Friday: 7:00am - 8:00pm
Saturday: 8:00am - 1:00pm

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Ottawa Physiotherapy and Sport Clinics - Westboro

Ottawa Physiotherapy & Sport Clinics

347 Churchill Avenue N Ottawa,
Ontario K1Z 5C2
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Phone: 613-728-4160
Email: westsportphysio@optsc.com
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Hours of Operation:
Monday to Friday: 7:00am - 8:00pm
Saturday: 8:00am - 1:00pm

Locations

Ottawa Physiotherapy and Sport Clinics - Orleans

Ottawa Physiotherapy & Sport Clinics

1420 Youville Drive #8,
Orleans
Ottawa,
Ontario K1C 7B3
(Map)
Phone: 613-830-3466
Email: ophysiotherapy@optsc.com
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Hours of Operation:
Monday to Friday: 7:00am - 8:00pm
Saturday: 8:00am - 2:00pm

Locations

Ottawa Physiotherapy and Sport Clinics - Main Street

Ottawa Physiotherapy & Sport Clinics

205-194 Main Street Ottawa,
Ontario K1S 1C2
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Phone: 613-567-4808
Email: mphysiotherapy@optsc.com
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Hours of Operation:
Monday to Friday: 7:00am - 8:00pm
Saturday: 8:00am - 1:00pm

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Ottawa Physiotherapy and Sport Clinics - Hunt Club

Ottawa Physiotherapy & Sport Clinics

Suite 204 – 2446 Bank St Ottawa,
Ontario K1V 1A4
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Phone: 613-247-1245
Email: hcphysiotherapy@optsc.com
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Hours of Operation:
Monday to Friday: 7:00am - 8:00pm
Saturday: 8:00am - 1:00pm

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Ottawa Physiotherapy and Sport Clinics - Kanata Lakes

Ottawa Physiotherapy & Sport Clinics

Unit 3B - 2 Goldridge Drive Ottawa,
Ontario K2T 1C7
(Map)
Phone: 613-599-4777
Email: kphysiotherapy@optsc.com
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Hours of Operation:
Monday to Friday: 7:00am - 8:00pm