Physical therapy is for everybody, whether you are a seasoned athlete or can’t remember the last time you broke a sweat. When you are seeking “physical therapy clinics near me,” Twin Boro Physical Therapy in Union, NJ, can help you find ways to rehabilitate areas of weakness and incorporate movement into your everyday life.
For over 40 years, Twin Boro Physical Therapy has offered New Jersey residents state-of-the-art care delivered by expert hand therapists, occupational therapists, and physical therapists. Many of our experts have over 25 years of experience, and we combine this experience with the latest science and evidence-based methods to offer truly advanced rehabilitative care with minimal recovery times.
Therapeutic Exercises for Office Workers
When you are sitting at a desk all day, tension commonly develops in the neck, shoulder, and lower back. This can lead to pain, weakness, and bad posture over time. While a trained physical therapist can diagnose your specific areas of weakness and develop a care plan for you, there are a few exercises that you can perform throughout the workday that help to improve circulation and reduce tightness in the muscles. Here are a few of our top recommendations:
Stand and Twist
Time to get on those feet! When possible, take a break from looking at your screen and stand up. Once standing, twist at the lower spine (lumbar spine) to reduce tension and help increase circulation. This should be done at least once per hour.
Neck Rolls
When looking at screens all day, it is common for the neck to hold tension and the muscles to weaken. This can lead to bad posture and additional problems and pain down the line. To help prevent this, slowly roll your head in clockwise and counterclockwise circles to move the muscles. This should be done without pain and you should never feel like you are forcing any movement.
Shoulder Circles
Shoulder circles can help alleviate the shoulder stiffness that develops throughout the day and improve posture. Like neck rolls, this motion is going to be a slow circle that should not involve any pain or forced movement. You can perform this while standing or sitting. To perform this exercise, slowly rotate the shoulders in forwards and backward circles, trying to feel the muscles engage and loosen as your move.
Seated Hip Stretches
These can be done without even leaving your chair! While sitting at your desk chair, move to the edge of the seat and straighten one leg in front of you while the other remains bent with your foot firmly planted on the ground (think knee at a 90-degree angle). Slowly bend at the hips and lean forward toward the toes of the straight leg. If your chair has wheels, it may be beneficial to lock the wheels or move to a place where the back of the chair is against a wall. This stretch targets the glutes, hamstrings, and hips.
Let’s begin!
Twin Boro Physical Therapy in Union, NJ is excited to offer Union New Jersey residents convenient and high-quality care near them. We are dedicated to the success of our patients and invite everyone interested in how physical therapy can help them to schedule a complimentary consultation. To contact us today, call 908-686-0840 or visit our website.
