How Physical Therapy Can Help You Avoid Surgery
When facing pain, injury, or limited mobility, many people think surgery is the only solution. But what if there was a less invasive, more natural option to help you heal?
The Best Stretches for Desk Workers: Combat Stiffness & Improve Posture
Sitting at a desk for hours each day can take a serious toll on your body. From tight hips to neck stiffness and poor posture, desk work often leads to aches and pains that build up over time. Fortunately, incorporating a few key stretches into your daily routine can make a big difference.
Whether you’re working from home or in an office, these stretches are simple, quick, and effective—no gym required!
Why Desk Workers Need to Stretch
Prolonged sitting can lead to:
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Tight hip flexors and hamstrings
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Rounded shoulders and forward head posture
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Back, neck, and shoulder pain
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Decreased circulation
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General fatigue and stiffness
Regular stretching boosts blood flow, improves flexibility, and helps reset your posture—leaving you feeling more energized and less tense.
Top 8 Stretches for Desk Workers
Try these throughout your day to stay loose and pain-free:
1. Neck Stretch
Targets: Neck and upper traps
How to: Sit tall. Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 20–30 seconds and switch sides.
2. Shoulder Rolls
Targets: Shoulders and upper back
How to: Sit or stand tall. Roll your shoulders forward 10 times, then backward 10 times. Breathe deeply as you move.
3. Chest Stretch
Targets: Chest and front shoulders
How to: Clasp your hands behind your back and gently pull them downward as you lift your chest and look up. Hold for 20–30 seconds.
Tip: Can’t clasp your hands? Hold the sides of your chair instead.
4. Seated Spinal Twist
Targets: Lower and mid back
How to: Sit tall in your chair. Twist your torso to one side, placing your opposite hand on the outside of your thigh. Hold for 20 seconds and repeat on the other side.
5. Wrist & Forearm Stretch
Targets: Forearms, wrists, and fingers
How to: Extend one arm in front of you, palm facing out. Use your opposite hand to gently pull your fingers back toward you. Hold for 15–20 seconds and switch sides.
Great for people who type all day!
6. Hip Flexor Stretch
Targets: Front of the hips
How to: Stand, step one foot back into a lunge, and gently press your hips forward. Keep your back straight and hold for 20–30 seconds per side.
7. Hamstring Stretch
Targets: Backs of legs
How to: Sit on the edge of your chair. Extend one leg out straight with your heel on the floor. Lean forward gently while keeping your back straight. Hold for 20–30 seconds and switch legs.
8. Cat-Cow Stretch (Seated or Standing)
Targets: Spine and core
How to: Sit or stand tall. Inhale, arch your back, and lift your chest (cow). Exhale, round your back and tuck your chin (cat). Repeat 5–10 times.
When to Stretch
Aim to stretch for 2–3 minutes every hour, or schedule a 5–10 minute stretch break every few hours. You can also pair your stretching with reminders to hydrate or take short walks.
You don’t need to overhaul your entire routine to feel better at your desk. Just a few intentional stretches throughout the day can relieve tension, boost your energy, and protect your body long-term.
Your body was made to move—give it the breaks it deserves. If you have questions about stiffness and posture while sitting at a desk, contact us at 480-272-7140.
How to Avoid an Achilles Injury: Tips for Staying Strong and Pain-Free
The Achilles tendon is the largest and one of the most important tendons in the body. It connects your calf muscles to your heel bone and plays a crucial role in walking, running, jumping, and just about any activity involving your lower body. Because it bears so much strain, the Achilles is vulnerable to overuse, tightness, and even rupture.
Whether you’re an athlete, weekend warrior, or just getting back into exercise, taking steps to protect your Achilles tendon is essential. Here’s how to help prevent Achilles injuries and keep yourself moving pain-free.
1. Warm Up and Stretch Properly
Jumping straight into intense activity without warming up puts your Achilles at risk. Always start with light cardio—like walking or easy jogging—to get blood flowing. Follow up with dynamic stretches such as:
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Ankle circles
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High knees
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Heel raises
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Calf stretches (straight-leg and bent-knee)
Regular stretching of the calves and hamstrings can improve flexibility and reduce strain on the tendon.
2. Build Strength Gradually
Strengthening the calf muscles helps support the Achilles tendon. Incorporate exercises like:
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Calf raises
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Eccentric heel drops
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Toe walking
But be careful not to increase the intensity or duration of your workouts too quickly. The 10% rule—no more than a 10% increase in volume per week—is a good guideline.
3. Wear Proper Footwear
Shoes that lack proper support or are worn out can contribute to tendon strain. Look for athletic shoes that fit well, provide good heel cushioning, and are appropriate for your activity. If you have flat feet or high arches, consider orthotic inserts to help reduce stress on the tendon.
4. Avoid Overtraining
Overuse is one of the most common causes of Achilles injuries. Make sure your training includes rest days and a mix of activities to avoid repetitive strain. Cross-training with low-impact exercises like swimming or cycling can help keep you active without overloading your Achilles.
5. Listen to Your Body
Pain, tightness, or swelling in the back of your heel or calf can be early warning signs of Achilles tendonitis. Don’t push through discomfort. Rest, ice, and gentle stretching can help address symptoms before they become serious.
6. Work on Mobility and Balance
Improving ankle mobility and lower body balance helps distribute forces more evenly when you move. Incorporate balance drills, foam rolling, and mobility work into your routine to enhance your biomechanics and prevent injury.
When to See a Professional
If you experience persistent Achilles pain, it’s a good idea to consult a physical therapist or healthcare provider. Early intervention can prevent chronic issues and help you recover faster if you're already dealing with tendon irritation.
Final Thoughts
Achilles injuries can sideline even the most active people. But with smart training, proper gear, and attention to your body, you can reduce your risk and keep your Achilles tendon strong and resilient. Prevention is always easier than recovery—so take care of your tendons now to stay active and injury-free later.
Want guidance on how to protect your Achilles or recover from tendon pain? Physical therapy can help! Reach out to us to schedule a consultation and start moving better today.