Skip to content
  • About
  • Contact
  • Contribute
  • Book
  • Careers
  • Podcast
  • Recommended
  • Speaking
  • All
  • Physician
  • Practice
  • Policy
  • Finance
  • Conditions
  • .edu
  • Patient
  • Meds
  • Tech
  • Social
  • Video
    • All
    • Physician
    • Practice
    • Policy
    • Finance
    • Conditions
    • .edu
    • Patient
    • Meds
    • Tech
    • Social
    • Video
    • About
    • Contact
    • Contribute
    • Book
    • Careers
    • Podcast
    • Recommended
    • Speaking

How doctors can get fit while they sit

Heather LaPaglia, DPT
Conditions
January 26, 2020
Share
Tweet
Share

If you work a desk job, you’re familiar with the aching back pain, stiff shoulders, and all-around discomfort that hits after you’ve been sitting for an extended period of time.

Not only is it painful, but research shows that sitting for hours at a time can be harmful to your body and even increase your risk for a number of health concerns, including cardiovascular disease and obesity.

As a physical therapist, I’ve come up with easy ways to keep limber and strong while still allowing you to take care of business.  These stretches can be incorporated into your workday – and it might even inspire your coworkers to get moving as well!

Neck. Stretching the neck targets the trapezius and levator scapulae muscles. These muscles can tighten up with poor sitting posture at the computer for extended periods of time and can lead to shoulder pathology. Keep your nose parallel to the ground, and shoulders relaxed. Bring your right ear towards the right shoulder. Repeat on the opposite side. Next, make your neck tall and tuck the chin as you look into your armpit. Repeat on the opposite side.

Lower back. A seated forward bend helps to loosen up the lower back muscles, simply bend forward and touch the toes. You can lean torward one foot to get more stretch one side.

Hamstring. Tight hamstrings can lead to excessive strain on the lower back during lifting activities. While seated, keep the ribcage centered over the pelvis and hinge forward at the hips so that your spine stays straight. You should feel a strong but comfortable stretch in the back of the thigh. Keep the foot flat on the floor.

Shoulders. With prolonged positioning as with sitting, tension can creep into shoulder muscles. Increased stiffness in the latissimus dorsi can alter shoulder mechanics and contribute to postural changes that contribute to neck pain. From a seated position, hinge at the hips and place hands on the desk. Push your chair back until you feel a strong but comfortable stretch along the sides of the trunk. You may also feel a good stretch along the spine.

Legs. A seated leg press is a great way to wake up the core muscles. As you exhale, lift your heels and press into your thighs with your hands. This will help engage the deep muscles of the abdomen and pelvic floor. The shoulders should stay relaxed and remember to breathe.

All stretches should be held for two sets of 20 to 60 seconds and repeated daily. These simple exercises can help minimize the effects of prolonged sitting, but nothing works better than getting up for a quick walk every hour.

Schedule your health to be a part of your workday, and you’ll notice an increase in your mood, decrease in stress, and overall, you’ll feel better.

Heather LaPaglia is a physical therapist, Hoag Memorial Hospital Presbyterian, Newport Beach, CA.

Image credit: Shutterstock.com

Prev

You need a boss, and a physician coach is the best kind

January 26, 2020 Kevin 0
…
Next

Can money solve physician burnout?

January 26, 2020 Kevin 6
…

ADVERTISEMENT

Tagged as: Orthopedics

Post navigation

< Previous Post
You need a boss, and a physician coach is the best kind
Next Post >
Can money solve physician burnout?

ADVERTISEMENT

Related Posts

  • Why do doctors who hate being doctors still practice?

    Kristin Puhl, MD
  • Doctors: It’s time to unionize

    Thomas D. Guastavino, MD
  • When doctors are right

    Sophia Zilber
  • We’re doctors. We signed the book.

    Jonathan Peters, MD
  • Why doctors-in-training need better nutritional education

    Abeer Arain, MD, MPH
  • Who says doctors don’t care?

    Cindy Thompson

More in Conditions

  • Clinical ghosts and why they haunt our exam rooms

    Kara Wada, MD
  • High blood pressure’s hidden impact on kidney health in older adults

    Edmond Kubi Appiah, MPH
  • How declining MMR vaccination rates put future generations at risk

    Ambika Sharma, Onyi Oligbo, and Katrina Green, MD
  • How one unforgettable ER patient taught a nurse about resilience

    Kristen Cline, BSN, RN
  • Why regular exercise is the best prescription for lifelong health

    George F. Smith, MD
  • When the weight won’t budge: the hidden physiology of grief, stress, and set point

    Sarah White, APRN
  • Most Popular

  • Past Week

    • Who gets to be well in America: Immigrant health is on the line

      Joshua Vasquez, MD | Policy
    • Why specialist pain clinics and addiction treatment services require strong primary care

      Olumuyiwa Bamgbade, MD | Conditions
    • Harassment and overreach are driving physicians to quit

      Olumuyiwa Bamgbade, MD | Physician
    • Why peer support can save lives in high-pressure medical careers

      Maire Daugharty, MD | Conditions
    • When a medical office sublease turns into a legal nightmare

      Ralph Messo, DO | Physician
    • Addressing menstrual health inequities in adolescents

      Callia Georgoulis | Conditions
  • Past 6 Months

    • Forced voicemail and diagnosis codes are endangering patient access to medications

      Arthur Lazarus, MD, MBA | Meds
    • How President Biden’s cognitive health shapes political and legal trust

      Muhamad Aly Rifai, MD | Conditions
    • Why are medical students turning away from primary care? [PODCAST]

      The Podcast by KevinMD | Podcast
    • The One Big Beautiful Bill and the fragile heart of rural health care

      Holland Haynie, MD | Policy
    • Who gets to be well in America: Immigrant health is on the line

      Joshua Vasquez, MD | Policy
    • Why “do no harm” might be harming modern medicine

      Sabooh S. Mubbashar, MD | Physician
  • Recent Posts

    • The shocking risk every smart student faces when applying to medical school

      Curtis G. Graham, MD | Physician
    • Clinical ghosts and why they haunt our exam rooms

      Kara Wada, MD | Conditions
    • High blood pressure’s hidden impact on kidney health in older adults

      Edmond Kubi Appiah, MPH | Conditions
    • Deep transcranial magnetic stimulation for depression [PODCAST]

      The Podcast by KevinMD | Podcast
    • How declining MMR vaccination rates put future generations at risk

      Ambika Sharma, Onyi Oligbo, and Katrina Green, MD | Conditions
    • The physician who turned burnout into a mission for change

      Jessie Mahoney, MD | Physician

Subscribe to KevinMD and never miss a story!

Get free updates delivered free to your inbox.


Find jobs at
Careers by KevinMD.com

Search thousands of physician, PA, NP, and CRNA jobs now.

Learn more

Leave a Comment

Founded in 2004 by Kevin Pho, MD, KevinMD.com is the web’s leading platform where physicians, advanced practitioners, nurses, medical students, and patients share their insight and tell their stories.

Social

  • Like on Facebook
  • Follow on Twitter
  • Connect on Linkedin
  • Subscribe on Youtube
  • Instagram

ADVERTISEMENT

  • Most Popular

  • Past Week

    • Who gets to be well in America: Immigrant health is on the line

      Joshua Vasquez, MD | Policy
    • Why specialist pain clinics and addiction treatment services require strong primary care

      Olumuyiwa Bamgbade, MD | Conditions
    • Harassment and overreach are driving physicians to quit

      Olumuyiwa Bamgbade, MD | Physician
    • Why peer support can save lives in high-pressure medical careers

      Maire Daugharty, MD | Conditions
    • When a medical office sublease turns into a legal nightmare

      Ralph Messo, DO | Physician
    • Addressing menstrual health inequities in adolescents

      Callia Georgoulis | Conditions
  • Past 6 Months

    • Forced voicemail and diagnosis codes are endangering patient access to medications

      Arthur Lazarus, MD, MBA | Meds
    • How President Biden’s cognitive health shapes political and legal trust

      Muhamad Aly Rifai, MD | Conditions
    • Why are medical students turning away from primary care? [PODCAST]

      The Podcast by KevinMD | Podcast
    • The One Big Beautiful Bill and the fragile heart of rural health care

      Holland Haynie, MD | Policy
    • Who gets to be well in America: Immigrant health is on the line

      Joshua Vasquez, MD | Policy
    • Why “do no harm” might be harming modern medicine

      Sabooh S. Mubbashar, MD | Physician
  • Recent Posts

    • The shocking risk every smart student faces when applying to medical school

      Curtis G. Graham, MD | Physician
    • Clinical ghosts and why they haunt our exam rooms

      Kara Wada, MD | Conditions
    • High blood pressure’s hidden impact on kidney health in older adults

      Edmond Kubi Appiah, MPH | Conditions
    • Deep transcranial magnetic stimulation for depression [PODCAST]

      The Podcast by KevinMD | Podcast
    • How declining MMR vaccination rates put future generations at risk

      Ambika Sharma, Onyi Oligbo, and Katrina Green, MD | Conditions
    • The physician who turned burnout into a mission for change

      Jessie Mahoney, MD | Physician

MedPage Today Professional

An Everyday Health Property Medpage Today
  • Terms of Use | Disclaimer
  • Privacy Policy
  • DMCA Policy
All Content © KevinMD, LLC
Site by Outthink Group

Leave a Comment

Comments are moderated before they are published. Please read the comment policy.

Loading Comments...