Simple Rehab Exercises To Do At Your Desk

Anyone who’s trained consistently for a long period will tell you that injuries are part of the game.


The problem is that many people go about rehabilitation the wrong way, moving as little as possible to avoid irritating the affected area.


While limiting certain activities can be good, staying active is good for maintaining muscle tone, promoting blood flow, and potentially speeding up the healing process.


With that in mind, we’ve compiled a list of 5 simple rehab activities you can do at your desk. 


Let’s review.


  1. Standing Hip Flexor Stretch


The standing hip flexor stretch is a fantastic rehab movement that improves hip mobility. Doing these once or twice daily is beneficial because the hip flexor muscles get tight from all the sitting we do at work, at home, while driving, etc.


To perform these, stand next to a chair, bend your leg, and place your knee on the seat. Have the top of your foot against the back support. Squeeze your glutes and press your hip forward until you feel a stretch above the thigh.


Once finished, go to the other side of the chair, place your other knee on top, and stretch.


  1. Chin Tucks


Chin tucks are another valuable rehab exercise you can do at your desk and virtually anywhere else. (Well, it might look weird to others, but who cares?)


The simple activity is excellent for strengthening crucial muscles in the neck region and improving your posture. Doing so can alleviate neck and upper back pain.


To perform these, sit upright on a chair with your shoulders back. Tuck your chin as much as possible. You can even press your chin lightly to support the motion.


Do multiple reps where you hold for at least three seconds.


  1. Standing Quad Stretch


The standing quad stretch is not exactly a desk exercise, but it is still beneficial, particularly for people who’ve injured the muscle in the past.


Stretching the muscle promotes blood flow, allowing more nutrients and oxygen to travel to the area and promote tissue repair.


To perform the quad stretch, stand tall, bend your right knee, and grab your right foot, pulling it to your buttock. Feel free to place your left hand on your desk or a chair for balance.


Once finished, stretch the other quad in the same way.


  1. Chair Plank


The plank is an underrated isometric exercise that strengthens a range of small and large muscles in the body, promoting whole-body stability and strength.


Performing the plank is an excellent way to reduce the risk of future injuries and stabilize joints.


To perform these, place your chair against a wall, put your hands on the edge of the seat, straighten your arms, and extend your body into an incline push-up position. Squeeze your abs to create a natural lumbar curve, and hold the position for 30 to 60 seconds.


  1. Seated Russian Twists


Russian twists are another excellent rehab exercise you can do to stay active, strengthen your core, and develop your rotational strength. The activity develops the rectus abdominis, transverse abdominis, and obliques.


To perform these, sit upright on a chair, engage your abs, and begin twisting your torso to the left and right, squeezing your obliques on every repetition. 


For an extra challenge, lift your feet several inches off the floor.

December 05, 2022 — Daniel Felstein

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