Stretches & Exercises for Working From Home & Online School Pain Relief
Sitting in front of a computer all day for school or work can tighten & weaken muscles in the neck, shoulders, chest, hips, knees, and feet. These sitting stretches & exercises may help.
Starting in the neck area, chin tucks, upper trap stretch, and levator scapulae stretch are some of my favorite stretches and exercises for the neck and shoulders.
Next is a chest stretch for the pec muscles which can tighten and cause pain when we are hunched over all day.
Next, for the hips, knees, and feet are seated hip flexion, seated knee extension or LAQs, and seated heel and toe raises. These are great to keep the blood flowing in the lower legs.
Finally is a deep breathing exercise with arm movements. This is great to get your whole body moving and awake again.
Bodyweight exercises are great (especially for beginners) because they can be done without any equipment or an expensive gym membership. Many simple and effective exercises can be done with just our bodyweight. The bodyweight exercises in this video are great for helping to improving strength, balance, and overall health.
Some of the most common accidents and injuries happen doing everyday activities. Walking, getting in and out of the shower, and even going up and down stairs can be dangerous for people with limited mobility. These simple exercises should help prevent these types of injuries.
Vagus nerve stimulation uses gentle electrical impulses to stimulate the vagus nerve. The vagus nerves control our parasympathetic system (resting and digesting) by sending signals to the brain to release calming neurotransmitters.
Yoga at bedtime can help you fall asleep faster and sleep better. Trudy, a registered yoga teacher and fellow Physical Therapist, stops by to show me a therapeutic yoga bedtime routine.
Exercising your tendons isn't something most people think about since tendons aren’t muscles, but tendon-specific exercises can improve joint health, reduce pain and stiffness, and improve speed and agility.
Wearable technology can help relieve stress and anxiety by improving your heart rate variability (HRV). Over time, this can help your body learn how to recover from stress more quickly.
The XPOLAR X2 combines Cold Therapy, Heat Therapy, Contrast Therapy, and Dynamic Compression in one device. This 4-in-1 ability makes it a convenient and effective treatment for a wide variety of injuries.
Doctor Jo shows you three simple chest stretches to get your muscles loosened up if you have tight chest muscles or sore pectorals (pectoralis) from a workout.
Tension headaches can cause a lot of pain. Stress is a common cause of tension headaches. Relaxing the muscles around the neck and shoulder area can help decrease the pain caused by tension headaches.
Sitting in front of a computer all day for school or work can tighten & weaken muscles in the neck, shoulders, chest, hips, knees, and feet. These sitting stretches & exercises may help.
