Back pain relief Millard – 3 key stretches for when you use a standing desk

Back pain relief Millard – 3 key stretches for when you use a standing desk


So, standing desks are far better for you
than a sitting desk but they still bring certain stress to your body and your
spine and your legs. So, today we’re going to give you a few really easy stretches
that everyone who stands at their desk at work can do. I’m Dr. Rodney White
with Sarpy Chiropractic. You can go to www.sarpychiro.com and check out who we are and what we’re all about. If you get back pain or neck pain or any
kind of pain while you’re at work and you don’t have a great chiropractor and
you’re in the Omaha or Papillion areas you can click on that big yellow button
that says new patients click here and someone from our team will reach out to
you and we can set up a complimentary consultation and see if we can even help
you. So the whole standing desk verse sitting desk. Standing is much better on
your spine than sitting. If you’ve seen any of our videos we advocate very
strongly for you to go to your boss if you’re in a a desk environment and say I
need a standing desk. Even better, one that you can vary between sitting and
standing, but standing definitely beats sitting, but a lot of you watching this
will comment that when you stand still for long periods you do get back pain
especially and you can even get neck pain from having to look down. So today,
we’re going to have Dr. Sullivan come into the picture here and he’s going to
demonstrate a few of these different stretches and movements you can do
because we have a nice standing level desk here for our team and these are a
couple of the things you want to do, and you want to do these ideally every 20 or
30 minutes. So let’s start with the quadricep stretch. So this one’s going to
stretch the front of the legs. You could do like Dr. Sullivan is hold on to
something if your balance isn’t great he’s going to bend one leg up, grab it with
the hand, he’s going to put his knees together and he’s going to stand up tall
and you can feel that through there kind of he’s quite tight because you can see his
knee coming forward a little bit but we do want those knees together so you want
to hold any stretch you do for 20 to 30 seconds. The next one we want to do is
the calf stretch which is the muscle back here and we call this the “push the
wall over” stretch. So, if you’ve got a standing desk. You can set up like this
you’ll see both his feet are flat on the ground they’re both facing directly in front and you’re
going to feel the stretch in here. Again 20 to 30 seconds then we can
stretch the Achilles which is the piece down here that tendon at the back of the
calf, so for this one either against your desk or against the wall you put your
foot on it like he’s doing there and then you bend that knee forward and he’s
going to collapse like that and you’ll feel that right at the bottom. Now, other than
holding these stretches for 30 seconds at a time and doing them multiple times
in a series and then multiple times a day, you also want to move around work
all the muscles get the blood pumping. So we can do things like squats where we
just do some slow little knee bends or you can do them quickly to work out that
energy out of the legs there. If you’ve got room you can stand and flick
the legs behind you, and another really good thing to do if you are standing is
having something you can put your foot on so our desk here has a shelf that
actually pulls out but anytime a foot is up on something and it doesn’t matter
which one it’ll change the tension in your back and it’ll release a lot of
that. So hopefully this video will be of value for you if you are standing at
work which we do hope that almost everyone is now instead of sitting and try these
stretches and let us know how you go with it.
If you still have back pain after doing this every day give us a call or go to
our website sarpychiro.com, we’d be more than happy to meet you and assess you
and see if we could help you out. We’ll see you all next time.

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