{"id":1649,"date":"2015-09-05T21:20:17","date_gmt":"2015-09-05T21:20:17","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=1649"},"modified":"2015-09-05T21:20:17","modified_gmt":"2015-09-05T21:20:17","slug":"office-exercises-for-backs-shoulders","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=1649","title":{"rendered":"Office Exercises for backs &#038; shoulders."},"content":{"rendered":"<p>Do you sit a lot for work\/travel? It&#8217;s well known now that sitting for long periods really isn&#8217;t good for our bodies, however it isn&#8217;t always avoidable!<\/p>\n<p>Sitting can often lead to tight hamstrings, rounded shoulders and lower back pain. Here are some ideas to help you release tension, alleviate pain and correct your posture.<\/p>\n<p>Ask for someone to look at your chair and work station with you sat in it. Looking at whether your feet can go flat on the floor, how upright you are sat, the position of your laptop\/computer in relation to your eyeline, arms and shoulders.<\/p>\n<p>Think about what work you can do stood up. Can you make a standing workstation? For example, I often use our breakfast bar as a place to work as it\u2019s the right height for me to work on my laptop.<\/p>\n<p>Take regular posture breaks. Make sure you get up and walk around, change position and check your posture every 30-40 minutes. Build it into your schedule. This could even be a walk to make a drink or go to the toilet!<\/p>\n<p>&nbsp;<\/p>\n<p>Whilst sat at your desk use shoulder shrugs, shoulder rolls and gentle release exercises to release tension.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"738\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/NhCC41jyARw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n<p>Stretch at the end of every day and during the day if you can. A decent hamstring stretch will really make your body feel much better. Combine it with a CAT and your lower back will love you.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you sit a lot for work\/travel? It&#8217;s well known now that sitting for long periods really isn&#8217;t good for &hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[616,4,6,602],"tags":[989,986,985,984,420,983,287,175,992,153,118,82,987,988,982,991,990],"class_list":["post-1649","post","type-post","status-publish","format-standard","hentry","category-alignment-2","category-back-pain-2","category-exercises","category-shoulders-2","tag-back-exercises-at-work","tag-back-pain-at-work","tag-desk-exercises","tag-exercises-to-do-at-your-desk","tag-lower-back-pain","tag-neck-pain","tag-pilates-bitterne-park","tag-pilates-hampshire","tag-pilates-periscope","tag-pilates-southampton","tag-pilates-with-priya","tag-posture","tag-posture-at-work","tag-seated-posture","tag-shoulder-pain","tag-standing-at-work","tag-standing-workstation"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-qB","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":2410,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2410","url_meta":{"origin":1649,"position":0},"title":"Pilates for tight shoulders.","author":"Priya Tew","date":"10 February, 2018","format":false,"excerpt":"Tight shoulders, neck pain, one shoulder higher than the other, restricted movement in a shoulder or shoulder pain are all issues that we see in the studio daily. There can be many causes, but many arise from our day to day lifestyle. Computers, laptops, smart phones, we all use them\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/hm6ogpiiIRE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1698,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1698","url_meta":{"origin":1649,"position":1},"title":"What your shoulders are telling you","author":"Priya Tew","date":"4 October, 2015","format":false,"excerpt":"Shoulders. Officially one of my picky points. Why? Well firstly because I know what it is like to feel you are carrying the weight of the world on your shoulders and secondly because it such an easy thing to spot. Sitting in a meeting today I could see that 90%\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/Y53CIM-gIIE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1728,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1728","url_meta":{"origin":1649,"position":2},"title":"Exercises for combatting rounded shoulders.","author":"Priya Tew","date":"29 November, 2015","format":false,"excerpt":"Shoulders are one of my picky points. Why? Well firstly because I have had to really work on mine. They have always been a sticking point for me, I remember a Pilates teacher walking down the road with me once saying \"Shoulders down\" every 2 steps! Carrying, feeding and rocking\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/rfaooxNwVNw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1345,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1345","url_meta":{"origin":1649,"position":3},"title":"Align your weaknesses for better posture.","author":"Priya Tew","date":"19 October, 2014","format":false,"excerpt":"Ever noticed what happens to your posture when you are tired? I definitely slump through my thoracic spine (upper back) and have\u00a0 tendency to round my shoulders. I have a large mirror on the wall in my room and sometimes at night I will catch a glimpse of my posture.\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"DiagramPosture-01-209x300","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/10\/DiagramPosture-01-209x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1220,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1220","url_meta":{"origin":1649,"position":4},"title":"Top 3 complications Post-Birth.","author":"Priya Tew","date":"1 April, 2014","format":false,"excerpt":"Being pregnant, giving birth and then looking after a baby - it's all particularly hard work on the body and comes at a time when you are more focused on the baby and less focused on you. However you need to look after your own body, you only get one\u2026","rel":"","context":"In &quot;AnteNatal&quot;","block_context":{"text":"AnteNatal","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=3"},"img":{"alt_text":"Diastasis Recti","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/01\/diastasis-recti-in-men-and-women.-300x197.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2369,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2369","url_meta":{"origin":1649,"position":5},"title":"Knee strengtheners","author":"Priya Tew","date":"8 December, 2017","format":false,"excerpt":"So we talked about knees and what to check for if you get that pulling in your knee when you do a movement. By this I do not mean constant pain but just a tugging on a certain move, that feels like a tight area. If you have ongoing knee\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2017\/12\/4906-272x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1649","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1649"}],"version-history":[{"count":2,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1649\/revisions"}],"predecessor-version":[{"id":1678,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1649\/revisions\/1678"}],"wp:attachment":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}