Nice Move, BlackRock

Now for your next one.

Featuring Physical Therapist, Amy Polansky 

Welcome to your BlackRock Center for Health and Well-Being, powered by Mount Sinai.  As your partner in health, we are here to provide you with the best and most convenient onsite care to help you stay well, get well, and be well. 

Your Physical Therapist, Amy Polansky has shared her favorite postural adjustments low-intensity stretches to protect your musculoskeletal health while you work.

Shoulder Diagonals

Step l: Begin in a standing upright position holding one end of a resistance band and anchoring the other with your foot.

Step 2: Keeping your wrist in a neutral position, pull the resistance band diagonally across your body. Hold briefly, then return to the starting position.

Step 3: Complete 10-15 diagonals on each side and repeat 2-3 times.

Kissing the Bicep

Step I: Begin in a standing upright position holding one end of a resistance band and anchoring the other with your foot.

Step 2: Keeping your wrist in a neutral position, bend your elbow to pull the resistance band diagonally up across your face, and hold briefly.

Step 3: Complete 10-15 diagonals on each side and repeat 2-3 times.

Side Stepping

Step I: Begin standing upright with a resistance band looped around your ankles. Tuck pelvis and bend knees slightly.

Step 2: Slowly step sideways, maintaining tension in the band, keeping your feet pointing straight forward, and ensuring your knees do not collapse inward.

Step 3:
Complete 15-20 steps per direction and repeat 2-3 times.

Corner Pec Major Stretch

Step l: Begin in a standing upright position facing a corner. Place your forearms flat on the wall on each side of the corner with your elbows at shoulder height.

Step 2: Slowly lean forward, until you feel a gentle stretch in the front of your shoulders. Hold this position for 30-45
seconds, making sure to keep your upper back and neck relaxed.

Step 3: Complete 3 reps and repeat 2-3 sets throughout your workday.

Scapular Retraction

Step l: Begin either standing or sitting in an upright position with your arms resting at your sides.

Step 2: Gently squeeze your shoulder blades together and down, making sure to keep your back relaxed and avoiding shrugging your shoulders.

Step 3:
Complete 10 reps and repeat 2-3 sets throughout the day.

Seated Cat Cow

Step l: Begin sitting upright with your hands on your knees.

Step 2: Slowly round your back towards the back of your chair and arch your back and bring your belly out. Ensure to use your entire back for the motion and keep your movements slow and controlled.

Step 3: Complete 10 reps and repeat 2-3 sets throughout your workday.

Cervical Retraction

Step l: Begin sitting in an upright position with your feet flat on the floor.

Step 2: Keeping your eyes fixed on something in front of you, gently draw your chin in and hold this position for 3 seconds. Make sure that you do not look down or bend your neck forward as you do this exercise.

Step 3: Complete 10 reps and repeat 2-3 sets throughout your workday.