![Page 1: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/1.jpg)
Strengthening Exercises for Combating Long Days Spent at a Desk
Robert Croonborg of Functional Formations
Consult your physician before beginning this or any other exercise routine.
![Page 2: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/2.jpg)
Neck Flexion
• Bend head forward• Hold for 15 seconds• Repeat 3 times
Image provided by: Robert Croonborg/Functional Formations
![Page 3: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/3.jpg)
Upper Trapezius Stretch
• Gently grasp one side of the head while reaching behind the back with other hand
• Tilt head away until a gentle stretch is felt
• Hold 15 seconds• Repeat 2 times per side
Image provided by: Robert Croonborg/Functional Formations
![Page 4: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/4.jpg)
Strengthening ShoulderShrug
• Shrug shoulders up and and down, forward and backward
• Repeat 10 times per set• Do 2 sets
Image provided by: Robert Croonborg/Functional Formations
![Page 5: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/5.jpg)
Chest Bicep Stretch
• Lace fingers behind back and squeeze shoulder blades together
• Slowly raise and straighten arms• Hold 10 seconds• Repeat 3 times
Image provided by: Robert Croonborg/Functional Formations
![Page 6: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/6.jpg)
Inferior Capsule Stretch
• Gently pull one raised elbow with other hand until stretch is felt in the shoulder
• Hold 15 seconds• Repeat 2 times per side
Image provided by: Robert Croonborg/Functional Formations
![Page 7: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/7.jpg)
Standing Shoulder Abduction
• Bring arms straight out from sides and raise as high as possible without pain
• Repeat 15 times per set• Do 2 sets
Image provided by: Robert Croonborg/Functional Formations
![Page 8: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/8.jpg)
Standing Arm Slide
• Stand against wall, upper arms at shoulder level, elbows bent to 90°
• Raise arms overhead, keeping arm against wall
• Repeat 15 times per set• Do 3 sets
Image provided by: Robert Croonborg/Functional Formations
![Page 9: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/9.jpg)
Scapular Retraction Abduction
• With arms elevated and elbows bent to 90°, pinch shoulder blades together and press arms back
• Hold each rep for 5 seconds• Repeat 10 times per set• Do 2 sets
Image provided by: Robert Croonborg/Functional Formations
![Page 10: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/10.jpg)
Scapular Retraction Flexion (Prone)
• Lie with arms forward• Pinch shoulder blades together and
raise arms a few inches from floor• Hold off of floor for 5 seconds• Repeat 10 times• Do 2 sets
Image provided by: Robert Croonborg/Functional Formations
![Page 11: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/11.jpg)
Angry CatStretch
• While on hands and knees, tuck your chin, tighten stomach, and arch your back
• Hold each rep for 5 seconds• Repeat 3 times
Image provided by: Robert Croonborg/Functional Formations
![Page 12: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/12.jpg)
Mid Back Stretch
• Push chest toward floor, reaching forward as far as possible
• Hold 20 seconds• Repeat 3 times
Image provided by: Robert Croonborg/Functional Formations
![Page 13: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/13.jpg)
Hamstring Stretch• On floor, extend one leg and bend
other knee to 90° angle• Support bent knee with hands and
attempt to straighten the knee until a gentle stretch is felt in back ofthigh
• Hold 20 seconds• Repeat 2 times per leg
Image provided by: Robert Croonborg/Functional Formations
![Page 14: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/14.jpg)
Lumbar Rotation Stretch
• Lie on back with one knee drawn toward chest
• Slowly bring bent leg across bodyuntil stretch is felt in lower back/hip area
• Hold 20 seconds• Repeat 2 times per side
Image provided by: Robert Croonborg/Functional Formations
![Page 15: Strengthening Exercises for Combating Long Days Spent at a Desk · 2020-04-28 · Spent at a Desk Robert Croonborgof Functional Formations Consult your physician before beginning](https://reader033.vdocuments.mx/reader033/viewer/2022050313/5f75cc99cf2cab1cdf2bc5ee/html5/thumbnails/15.jpg)
Pelvic Rotation on Hands and Feet
• Place hands on floor and stretch one leg behind you while the other is at a 90° angle under your chest
• Keeping one leg straight, gently press your pelvis toward floor
• Hold 20 seconds, then relax• Repeat 2 times per side
Image provided by: Robert Croonborg/Functional Formations