{"id":9974,"date":"2020-05-01T15:36:59","date_gmt":"2020-05-01T15:36:59","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=9974"},"modified":"2020-05-06T22:11:53","modified_gmt":"2020-05-06T22:11:53","slug":"how-to-four-exercises-and-stretches-you-can-do-at-your-work-station","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/05\/01\/how-to-four-exercises-and-stretches-you-can-do-at-your-work-station\/","title":{"rendered":"How To: Four Exercises and Stretches You Can Do at Your Work Station"},"content":{"rendered":"\n<!-- iframe plugin v.6.0 wordpress.org\/plugins\/iframe\/ -->\n<iframe loading=\"lazy\" src=\"https:\/\/cdn.jwplayer.com\/players\/hnfxQ41v-PfkgzvIG.html\" width=\"480\" height=\"290\" frameborder=\"0\" scrolling=\"auto\" title=\"Img 4378\" 0=\"allowfullscreen\" class=\"iframe-class\"><\/iframe>\n\n<p><a href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/05\/01\/how-to-four-exercises-and-stretches-you-can-do-at-your-work-station\/#espanol\">Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n<p>Hi. I&#8217;m Sara Jane and I&#8217;m a PT with Cooper Bone and Joint Institute. During this time of quarantine and social distancing, I want to share with you some tips to help maintain your health and well being. Many of us are working from home at this time and I want to show you some things you can do in your workspace at home. It is important that we&#8217;re getting up every one to two hours to keep our bodies moving.<\/p>\n<ul>\n<li>First, I&#8217;ll show you a chair squat. So any chair at home, you can stand with your feet shoulder width apart, and you&#8217;re just going to sit down and stand up. You can do 10 to 30 reps of these, or if &#8230; every time you get up you can try to do 10 squats.<\/li>\n<li>Another thing you can do on a sturdy surface is a table pushup, keeping those elbows in and your back nice and tight and straight. Same thing, you can do 10 to 30 reps depending on how you feel.<\/li>\n<li>Next, I&#8217;ll show you two stretches you can do right from your chair. If your back is tight you can reach over to your side, up and to the opposite side. You can hold this for up to 30 seconds and then switch to your other side. You can repeat this three times on each side.<\/li>\n<li>The last one I will show you today is a hamstring stretch. You&#8217;ll sit on the edge of your chair with your leg out straight and gently just lean forward, keeping that back straight as you feel a stretch in the back of that leg. You can switch and we&#8217;ll do both sides up to a 30-second hold.<\/li>\n<\/ul>\n<p>I hope these tips help and you guys are staying safe. Please know that Cooper University Health Care is here to support you and to support our mission to serve, to heal, and to educate. Thank you for watching this video, and stay safe.<\/p>\n<hr \/>\n<p><a href=\"https:\/\/www.cooperhealth.org\/doctors\/sara-moffei-pt\">Sara Jane Moffei, PT, DPT<\/a>, is a Physical Therapist with the Cooper Bone and Joint Institute. No matter your rehabilitation needs, Cooper University Health Care\u2019s physical therapy and rehabilitation specialists provide specialized, focused, and comprehensive care. It\u2019s our goal to help you restore function and enjoy an improved quality of life.\u00a0<a href=\"https:\/\/www.cooperhealth.org\/services\/rehabilitation-and-physical-therapy\">Learn more at CooperHealth.org<\/a>.<br \/>\n<a name=\"espanol\"><\/a><br \/>\n&nbsp;<\/p>\n<h2>Cuatro ejercicios y estiramientos que puede hacer en su estaci\u00f3n de trabajo<\/h2>\n<p>Hola. Soy Sarah Jean y soy PT (Fisioterapeuta) con Cooper Bone and Joint Institute. Durante este tiempo de cuarentena y distanciamiento social, quiero compartir con ustedes algunos consejos para ayudar a mantener su salud y bienestar. Muchos de nosotros estamos trabajando desde casa en este momento y quiero mostrarte algunas cosas que puedes hacer en tu espacio de trabajo en casa. Es importante que nos levantemos cada una o dos horas para mantener nuestros cuerpos en movimiento.<\/p>\n<ul>\n<li>Primero, le mostrar\u00e9 una silla en cuclillas. Entonces, en cualquier silla de su casa, puedes pararte con los pies separados al ancho de los hombros, y solo te sentar\u00e1s y te levantar\u00e1s. Puedes hacer de 10 a 30 repeticiones de estas, o si &#8230; cada vez que te levantas puedes intentar hacer 10 sentadillas.<\/li>\n<li>Otra cosa que puede hacer en una superficie resistente es una flexi\u00f3n de la mesa, manteniendo los codos adentro y la espalda bien apretada y recta. Lo mismo, puedes hacer de 10 a 30 repeticiones dependiendo de c\u00f3mo te sientas.<\/li>\n<li>A continuaci\u00f3n, le mostrar\u00e9 dos estiramientos que puedes hacer desde su silla. Si su espalda est\u00e1 tensa, puede alcanzar su lado, hacia arriba y hacia el lado opuesto. Puede mantener esto por hasta 30 segundos y luego cambiar a su otro lado. Puedes repetir esto tres veces en cada lado.<\/li>\n<li>El \u00faltimo que le mostrar\u00e9 hoy es un estiramiento de tendones. Se sentar\u00e1s en el borde de su silla con la pierna estirada y suavemente incl\u00ednese hacia adelante, manteniendo la espalda recta mientras sientes un estiramiento en la parte posterior de esa pierna. Puedes cambiar y haremos ambos lados hasta una retenci\u00f3n de 30 segundos.<\/li>\n<\/ul>\n<p>Espero que estos consejos le ayuden y se mantengan seguros. Tenga en cuenta que Cooper University Healthcare est\u00e1 aqu\u00ed para apoyarlo y para apoyar nuestra misi\u00f3n de servir, sanar y educar. Gracias por mirar este video y mantente a salvo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed Hi. I&#8217;m Sara Jane and I&#8217;m a PT with Cooper Bone and Joint Institute. During this time of quarantine and social distancing, I want to share with you some tips to help maintain your health and well being. Many of us are working from home at &#8230; <span class=\"more\"><a class=\"more-link\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/05\/01\/how-to-four-exercises-and-stretches-you-can-do-at-your-work-station\/\">[Read more&#8230;]<\/a><\/span><\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-rmineo","4":"post-9974","6":"format-standard","7":"category-uncategorized"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To: Four Exercises and Stretches You Can Do at Your Work Station - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/05\/01\/how-to-four-exercises-and-stretches-you-can-do-at-your-work-station\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To: Four Exercises and Stretches You Can Do at Your Work Station - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed Hi. I&#8217;m Sara Jane and I&#8217;m a PT with Cooper Bone and Joint Institute. During this time of quarantine and social distancing, I want to share with you some tips to help maintain your health and well being. Many of us are working from home at ... 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