Hey there, desk warriors! At Nicali Sports Medicine in Pasadena, we get it – long hours at the computer can be rough on your body. Here’s your no-fuss guide to staying comfortable during those marathon workdays.
The 20-20 Rule
Every 20 minutes, it takes 20 seconds to move. Sounds simple, right? This little habit can make a huge difference in how you feel at the end of the day.
Quick Desk Stretches
Do these right at your desk:
- Neck rolls (gentle, slow circles)
- Shoulder shrugs (up, hold, down)
- Wrist circles (both directions)
- Ankle rotations (under your desk)
Standing Breaks
When you can stand up:
- Side stretches (reach up and over)
- Mini squats by your chair
- Calf raises while waiting for coffee
- Doorway chest stretches
Posture Check
Look for these signs you need to adjust:
- Shoulders creeping up to ears
- Chin jutting forward
- Lower back slumping
- Crossed legs
- Wrists resting on the desk edge
Easy Fixes
Dr. Nino from our Pasadena clinic suggests:
- Screen at eye level
- Feet flat on the floor
- Elbows at 90 degrees
- Back supported
- Regular position changes
Warning Signs
Time to visit our Colorado Boulevard office if:
- Neck keeps getting stiff
- Lower back won’t quit aching
- Hands tingle or go numb
- Headaches become regular
Prevention Tips
Keep these in mind:
- Set movement reminders
- Stay hydrated
- Take lunch away from the desk
- Switch positions often
- Stretch before and after work
Need More Help?
Stop by Nicali Sports Medicine in Pasadena. We’ll check your posture and show you personalized stretches for your workday. Call us at (626) 578-0618 to learn more about keeping your spine happy at work.
Remember, small movements make a big difference. Let our Pasadena team help you create healthy desk habits that stick!
