Desk Job? Do This Exercise Daily

Desk Job? Do This Exercise Daily


If you have a desk job, listen up! Sitting at a computer all day is hard on your body. Slouching forward throughout your workday hinders posture and can lead to back, neck or shoulder pain. Use the wall slide to open up your chest and engage your shoulders and upper back! Do this exercise up to three times a day for at least 10 reps.

1. Stand with three points against the wall: glutes, upper back and head.

2. Bend your arms to ninety degrees and keep the back of your wrists and elbows against the wall. Your shoulders should be pulled down and away from your ears. Don’t shrug your shoulders.

3. Keeping your elbows, wrists, and hands against the wall, slowly slide your arms up until your elbows are fully extended. Don’t let yourself lose contact with the wall. This can be difficult, but range of motion can be improved with practice. Reverse the motion and pull your arms down as far as you can by squeezing your shoulder blades together. Then, return to starting position.

You should feel this opening up your chest and working your upper back and shoulders. This exercise is great for a warm up before strength training too!

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Valley Medical Center's Marketing and Community Outreach Office