REHAB SERVICES Q: Many people in my office are wondering if there is a quick stretching routine to relieve the stress on the body from sitting too long at a computer. Is there a perfect stretching routine? Zachariah Kvidt, DPT A: There is no perfect" or "one size fits all" routine to relieve the pain caused by sitting at a desk for hours on end. In a study conducted by Bontrup et al. in 2019, those in an office that tend to be more static in their sitting positions tend to have increased instances of back pain. Expanding further on this, office workers who do not get up to move around, shift positions in their chairs, or even complete leg movements throughout the day are more at risk for developing back pain at work. In order to reduce these instances, it is a good idea to have some sort of stretching routine. One that I have found to work well for myself and my patients is GBS: glutes, bridges, and squat. During each of these exercises the spine is placed into an extension pattern to counteract the constant flexion pattern going on during the day. Check out this video completed by another physical therapist on Youtube that fully demonstrates these exercises, https://www.youtube.com/ watchv=h3PZZyoXnKU. Take a look and encourage general movement at the office, every little bit helps. Sanford Bemidji Rehab Services 1300 Anne Street NW Bemidji, MN 56601 (218) 333-5898 www.bemidji.sanfordhealth.org SANFORD" TM Bemidji REHAB SERVICES Q: Many people in my office are wondering if there is a quick stretching routine to relieve the stress on the body from sitting too long at a computer. Is there a perfect stretching routine? Zachariah Kvidt, DPT A: There is no perfect" or "one size fits all" routine to relieve the pain caused by sitting at a desk for hours on end. In a study conducted by Bontrup et al. in 2019, those in an office that tend to be more static in their sitting positions tend to have increased instances of back pain. Expanding further on this, office workers who do not get up to move around, shift positions in their chairs, or even complete leg movements throughout the day are more at risk for developing back pain at work. In order to reduce these instances, it is a good idea to have some sort of stretching routine. One that I have found to work well for myself and my patients is GBS: glutes, bridges, and squat. During each of these exercises the spine is placed into an extension pattern to counteract the constant flexion pattern going on during the day. Check out this video completed by another physical therapist on Youtube that fully demonstrates these exercises, https://www.youtube.com/ watchv=h3PZZyoXnKU. Take a look and encourage general movement at the office, every little bit helps. Sanford Bemidji Rehab Services 1300 Anne Street NW Bemidji, MN 56601 (218) 333-5898 www.bemidji.sanfordhealth.org SANFORD" TM Bemidji