The 1-Minute-Exercise Video for Office Workers

Here are some quick exercises created from a project between Pilates Bodyworks and the Singapore Back Society.

The following is an excerpt from the Singapore Back Society's Website.

A 2003 survey findings of Back Society, Singapore shows that neck and back pain is prevalent among office workers. Office workers are susceptible to stiffness and pain in the neck and back as a result of stiff joints and tensed muscles from:

• prolonged sitting
  
• poor posture.
  

In addition to having good office ergonomics in the prevention of neck and back pain for the office worker, we recommend that the office worker take short breaks hourly to perform simple exercises to relieve stiff joints and tensed muscles as part of the prevention programme.

The Back Society has developed a set of simple exercises that the office worker can easily perform at the desk to ease neck and back muscles. It is simple to follow, and it takes only 1 minute to complete. Through these muscle relaxation and joint flexibility techniques, we hope the office worker will experience less aches and pains, and hence improve work productivity.

William Yeo
Principal Physiotherapist
Chief, Orthopedic Physiotherapy (Spine)
Singapore General Hospital

Click here to launch video (.mpg)

INSTRUCTIONS FOR THE EXERCISE ROUTINE

This is a stretch for the neck called the Upper Trapezius Stretch Sit nice and tall, keep your belly in Tilt your head to the side and feel a comfortable stretch on the side of your neck and shoulder. Hold the stretch for between 5 to 10 seconds. Return to the centre and keep a nice long neck. Repeat on the other side.

This is a stretch for the upper back called the Thoracic Extension Stretch. You want to be sitting up nice and tall with your feet firmly on the floor. You can sit slightly forward on the chair. Your hands reaching behind.· Pull your shoulder blades together and look up to the ceiling. Feel a comfortable stretch in the upper back. Hold the stretch if necessary. Release and come forward. Repeat this stretch 5 times. Repeat more if desired.

This is a stretch for the muscles between the shoulder blades called the Interscapular Stretch. You are in a seated position. Sit nice and tall with belly tucked in. You clasped your hands, both of it with your fingers criss-crossed in front of your chest. Reach forward with your palms turning out. Feel a comfortable stretch in the muscles in the upper back between the shoulder blades. Hold the stretch between 5 to 10 seconds. Release and return to upright position. Repeat if desired.

This is a stretch for the trunk called the Trunk Rotation Stretch. Sit upright, nice and tall, keeping your belly in. Rotate your body and bring your arms across and stay there for a 3 to 5 seconds. Feel a comfortable stretch in your spine. Return to the middle and repeat on the other side. Repeat more times if desired.

This is a stretch for the lower back called the back extension stretch. You stand upright, keep your belly in and put your hands on the small of your back. Arch backwards gently, keeping your belly in and feel the stretch in your lower back. Return to the middle and keep your body stable. Repeat 5 times. Repeat more if desired.