Nice Move, Debevoise
Now for your next one.
Featuring Physical Therapist, Marcus Reis
Welcome to your onsite Health Center, 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, Marcus Reis has shared his favorite postural adjustments and low-intensity stretches to protect your musculoskeletal health while you work.
Corner Pectoral Major Stretch
This activity stretches the muscle fibers in your pectoral major muscle group to improve upper body posture, flexibility, and mobility.
show details
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 1-2 sets throughout your workday.
Cervical Retraction (Chin Tucks)
Cervical retraction, more commonly known as a ‘chin tuck’, strengthens and stretches the muscle at the base of your neck. Perform this isometric movement against a wall for optimal spinal alignment.
show details
Step l: While maintaining good posture, sit or stand neutrally and place your pointer finger against your chin while looking straight ahead.
Step 2:Without moving the finger, draw your head directly backward, keeping your gaze parallel to the floor. Return to neutral, bringing your chin back against your pointer finger. Make sure you are not going past the neutral neck position.
Step 3: Complete 8-10 reps and repeat 1-2 sets throughout your workday.
Y Wall Slide & Lift Off
Y wall slides improve mobility in the shoulders by strengthening your serratus anterior and trapezius muscles.
show details
Step l: Press your forearms perpendicularly against the wall, keeping the elbows bent at 90 degrees and the wrists in line with the elbows.
Step 2: Keeping shoulders down and back, slide arms up the wall to form a Y. Hold this position for 2 seconds. Then, squeeze your shoulder blades together and lift your arms off the wall to hold for another 2 seconds. Slowly return your arms to the wall and lower to a neutral position
Step 3: Complete 8-10 reps and repeat 1-2 sets throughout your workday.
Scapular Retraction
The scapular retraction exercise helps to maintain and strengthen your shoulder muscles. Perform this activity to improve postural imbalances, like slouched and rounded shoulders.
show details
Step 1: Start by holding the resistance band taunt. Keeping your arms against your sides, bend your elbows to a 90-degree angle as if you were carrying a tray.
Step 2: Gently squeeze your shoulder blades together and down as you pull the resistance band outwards. Keep your back relaxed and avoid shrugging your shoulders.
Step 3: Complete 8-10 reps and repeat 1-2 sets throughout your workday.
Seated Cat-Cow
The cat-cow stretch can improve circulation in the discs in your back. The gentle motion of flexing and extending your back can ease pain and help to maintain a healthy spine, especially if you spend a lot of time sitting.
show details
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.