Theraband exercises for the office worker
For the office worker who spends the majority of their work day sitting and performing computer based work tasks, movement breaks can be very important to assist workers in both changing postures, but also help them get their body moving and performing some basic exercises in snack bite formats.
Often a lack of time is one of the key factors that impacts on individuals being able to implement more movement in their day. Snack sized exercise breaks throughout the day may assist workers in being able to piece together 20-30 minutes of actual movement and exercise that they otherwise wouldn’t have achieved. Now this might not sound like a lot, but when it comes to movement and health and wellbeing, everything matters. Starting somewhere and being consistent is key and as we all know, all good things start somewhere. Some of you might even turn this into something more that is forever life changing when it comes to moving and exercising.
Unfortunately the vast majority of Australians do not meet the minimum guidelines of activity within the week. This includes low-moderate and high intensity exercise as well as strength training. So lets start today and get the body moving.
So where and how do we start?
- Every 30 minutes, pick 2 exercises. Do each for 1 minutes (equating to 2 minutes).
- Over a 7.5 hour work day you will have performed 15 sets of 2 minutes of exercise, equating to 30 minutes.
- Try adding in 30 minutes of walking a day and you will hit 60 minutes per day. This is definitely moving you closer to those activity guidelines.
Single leg balance
Recommendations
- Aim to perform 2 sets of 30 seconds on each leg.
- Try making things harder by closing your eyes or standing on a pillow.
Objective
- Improve your single leg balance
Band pull apart
Recommendations:
- Aim to perform 60 seconds of this moving
- Select a light coloured band i.e. yellow or red
Objective:
- Engage the muscles of the posterior and train potraction and retraction
- Train horizontal flexion and extension movement pattern
Anterior raise
Recommendations:
- Aim for 15-20 repetitions or to perform this exercise for 45-60 seconds
- Start with a light band – yellow or red.
- If you dont have a band, try a 500ml water bottle or light weight
Objective:
- Load anterior shoulder girdle muscles
- Train anterior raise movement pattern
Lateral raise
Recommendation:
- Aim to perform 15-20 repetitions or complete this exercise for 1 minute
- Start with a light band (yellow or red)
- If you don’t have a band, try a light weight water bottle (500ml) or light weight.
Objective
- Train lateral shoulder girdle muscles
- Train open arc / lateral flexion movement pattern
Chest press
Recommendations:
- Aim to do 15-20 repetitions or perform this for 60 seconds
- Start with a light coloured band (red or yellow)
- If you dont have a band, perhaps start with a wall push up.
Objective:
- Train anterior chest and shoulder girdle muscles
- Train horizontal pushing pattern
Lat pull down
Recommendation:
- Perform 15- 20 repetitions or complete the exercise for 45-60 seconds
- Start with a yellow or red band
- Work a range of motion that is comfortable for you
Objective
- Train the vertical pulling pattern
- Train the back and shoulder girdle muscles
Band assisted shoulder rotations
Recommendation:
- Choose a light band i.e. yellow or red
- Hold the band at a distance where there is a gentle resistance
- Work a range of motion that is comfortable
- Perform 15-20 repetitions or for 45-60 seconds
Objective
- Mobilise the shoulder girdle through a circumduction movement
Chair assisted calf raise
Recommendation:
- Aim to perform 15-20 repetitions or perform the exercise for 30-60 seconds
- Make sure you use the chair for support. If you dont have a chair, try placing your hands on the wall
- When performing this exercise, make sure you move vertically upwards through a comfortable range
- Perform the raises in a slow and controlled manner
Objective:
- Work the calf muscles in the body
Shrugs
Recommendation:
- Select a light band i.e. yellow or red
- Perform 15-20 shrugs
- Ensure you have a nice upright trunk and head position
- Work a range that is comfortable
- Do not push into pain.
Objective
- Build strength and endurance in the trapezius (neck/shoulder) muscles
Bent over row
Recommendation:
- Choose a light resistance band i.e. yellow or red.
- If you dont have a band, choose a light weight i.e. 1-2kg
- Ensure you bend at the knees and aim to keep the trunk in a relatively neutral position
- Perform a gentle row movement
- Aim to perform 15-20 repetitions or perform the exercise for 30-60 seconds
Objective:
- Work the muscles of the back
- Perform a horizontal pull pattern
Overhead press
Recommendations:
- Choose a light band i.e. yellow or red
- If you dont have a band, choose a light weight
- Standing in an upright position, push your hands overhead and work a range that is comfortable
- Keep elbows in front of you if you can
- Perform 15-20 repetitions or perform for 30-60 seconds
Objectives
- Build shoulder muscles
- Train vertical push pattern
Bicep curl
Recommendation:
- Choose a light coloured band i.e. yellow or red
- If you dont have a band, start with light dumbbells i.e. 1 or 2 kg
- Standing in an upright position, keep your elbows close to your body and flex at the elbow
- Perform 15-20 repetitions or perform for 30-60 seconds
Objectives
- Work the bicep muscles
- Train the superior pull movement
External rotation
Recommendation:
- Choose a light coloured band
- Keep elbows close to the side of the body and pull hands away from the midline
- Perform 15-20 repetitions or perform for 30-60 seconds
Objective
- Work external rotators of the shoulder
Shoulder crosses
Recommendation:
- Choose a light coloured band
- Perform 15-20 repetitions or perform for 30-60 seconds
Objective
- Work posterior muscles of the back and shoulders
Wrist and hand flexor and extensor exercises
Recommendation:
- Choose a light coloured band
- If you dont have a band, try a light weight i.e. 500gm or 1kg.
- Perform 15-20 repetitions or perform for 30-60 seconds
Objective
- Work posterior muscles of the forearm
Chair squats
Recommendation:
- Hold onto your chair in front
- Squat down, bending through the ankles, knees and hips
- Work a range that is comfortable
- Perform 5- 10 or for 30-60 seconds
Objective
- Works all of the lower limb muscles
Chair split squats
Recommendation:
- Hold onto your chair in front
- Squat down, bending through the ankles, knees and hips
- Work a range that is comfortable
- Perform 5- 10 or for 30-60 seconds
Objective
- Works all of the lower limb muscles
Keep things simple
Start by picking 2 to 3 of these exercises and perform once every 30 minutes. This will help you get up and move away from the desk and break your sitting posture. Try and pick an upper body and lower body movement so that you can stand up away from the chair. Make sure you perform the stretches or mobility exercises in a slow and controlled manner. Do not push into pain.
FAQs About Osteopathy At Principle Four Osteopathy
How does osteopathy work?
Osteopathy works by treating the body of any misalignments, weaknesses and imbalances in the musculoskeletal system. Osteopathy treatment is applied on muscles, joints and connective tissue to improve posture, movement, and increase blood flow and aid in lymphatic drainage.
Osteopathy takes a holistic approach to treating your body and causes of pain. It not only focuses on your spine, but all the other areas of your body and how each body part affects one another. This is why osteopathy involves (or requires) a variety of different rehabilitation methods and techniques, including manual therapy, clinical exercise programs, ergonomic assessments, and more. It’s extremely important to meet an osteopath therapist who can take the time to thoroughly assess your issues and concerns, and provide you with a personalised treatment plan that provides the best results for your wellbeing.
At Principle Four Osteopathy in Melbourne CBD, we offer longer consultations than other osteotherapists because we understand that no two people are the same; even if they present the same pain symptoms or discomforts. With our treatment sessions, we assure that you’ll receive highly personalised osteo treatments that work by reducing pain, increasing movement, and creating a better quality of life in the long term.
What conditions can osteopathy treat?
At Principle Four Osteopathy, we provide osteopathy treatments for all areas of the body, and will often involve a comprehensive and holistic treatment program targeting multiple areas of your body for optimal health. Some of the most common areas of the body that our clients come in to see us about include the back, neck, shoulder, hip, knee, migraines and headaches, but osteopaths able to assess and treat most conditions in just about any area of the body.
What techniques do osteopaths use?
Your osteopath will select the most appropriate and effective treatment techniques for your particular pain, injury or condition. Some of the techniques commonly used during an osteopathic consultation may include:
- Soft tissue massage – this may involve direct or indirect treatment of the tight or tender soft tissues. Direct soft tissue massage may involve working into the muscle to relax the tissues, whereas indirect soft tissue technique may involve moving away from the tight/tender spot to help reduce tension and pain. Some of the osteopaths at Principle Four Osteopathy may also apply instrument assisted soft tissue massage (similar to FAKTRor Graston Technique).
- Joint articulation and mobilisation – this involves moving joints through its anatomical range of movement. Sometimes following an injury a joint can become stiff and restricted and gentle joint articulation and mobilisation can help improve their mobility.
- Joint manipulation – high velocity low amplitude techniques are typically commonly known as “joint cracking” “joint cavitation” “popping” the joint.
- Stretching – which can include static, PNF, dynamic application) of the muscles. Practitioners might assist with the stretching or prescribe stretching for the client.
- Taping – such as rigid stability taping or dynamic taping (kinesiotaping, rock taping) to help with support and proprioceptive awareness.
- Dry Needling – in recent times more and more manual therapists (osteopaths, physiotherapists, chiropractors & myotherapists) are training in dry needling techniques. This technique is often used for the treatment of trigger points.
- Exercise Prescription – movement based rehabilitation. More and more osteopaths are now educating and prescribing exercise as part of the treatment and management of their client’s injuries or conditions. This may involve the prescription of movements, strength, endurance, flexibility or balance exercises.
- Ergonomic / Manual Handling Risk Assessment and Training – reviewing and educating on best practice ergonomics and manual handling is another common treatment and management approach by the Osteopath.
Osteopath vs Physiotherapist vs Chiropractor: what is the difference?
Most people think a physiotherapist prescribes exercises, a chiropractor cracks spines and joints, and an osteopath sort of does both. It’s important to note that ‘Osteo’, ‘Physio’ & ‘Chiro’ are professions – They’re not treatments or treatment styles. Each profession is qualified to diagnose, manage and prevent musculoskeletal conditions.
If you are trying to decide between an Osteopath, Physiotherapist or Chiropractor the real difference comes from a great practitioner, not a profession. The best practitioners get you moving and feeling better so you can get back to enjoying the things you love. That is exactly what our osteopaths aim to do with each treatment. Help you move better and feel good so you can enjoy life.
How much does an osteopath cost?
We have long consultation times which allow us to hear your story and tailor treatments specific to you and your condition. Private health claiming is available for all osteopathy consults. Please consult your private health fund provider to determine your osteopathy rebate.
$120 – 140 INITIAL consultation | 60min | For clients who have not visited Principle Four Osteopathy before or if you have not been to the clinic for an osteopathy consultation for some time.
$95 STANDARD consultation | 30-40min | For clients with one regional complaint and/or simple musculoskeletal complaint or if you are receiving regular treatment as part of your treatment plan.
$120 LONG consultation | 60min | For clients who want more time to address one or more regional musculoskeletal complaints and/or complex musculoskeletal conditions.
About The Author
Heath Williams
Heath graduated from Victoria University in 2003 with a bachelor clinical science and master’s in health science (osteopathy). Since then he has had a varied work career in the health sector.
He lectured at the British School Osteopathy, London School Osteopathy, Victoria University and Southern Cross University within the osteopathy departments. Teaching roles have included 9 years teaching exercise rehabilitation, 8 years ergonomics and 16 years clinical education.
In addition to this Heath also teaches post graduate training to health professionals in office and vehicle ergonomics, manual handling training and strength and conditioning.
Heath has worked extensively in the occupational health and safety industry, firstly with Health Response UK in London and now with Corporate Work Health Australia.