Working From Home & Online School Pain Relief Stretches & Exercises

Sitting in front of a computer all day for school or work can tighten & weaken muscles in the neck, shoulders, chest, hips, knees, and feet. These sitting stretches & exercises may help. Buy a worksheet with these stretches & exercises: https://www.askdoctorjo.com/online-school-worksheet


Starting in the neck area, chin tucks, upper trap stretch, and levator scapulae stretch are some of my favorite stretches and exercises for the neck and shoulders.


Next is a chest stretch for the pec muscles which can tighten and cause pain when we are hunched over all day.


Next, for the hips, knees, and feet are seated hip flexion, seated knee extension or LAQs, and seated heel and toe raises. These are great to keep the blood flowing in the lower legs.


Finally is a deep breathing exercise with arm movements. This is great to get your whole body moving and awake again.

Related Ask Doctor Jo Videos:

Real Time Desk Exercises & Stretches:
https://www.youtube.com/watch?v=CAq9vV7gkrs

Relieve Stress & Anxiety at Work:
https://www.youtube.com/watch?v=IOfKsBlx3I0

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Relieve Pain from Working At Home & Online School with Stretches & Exercises:
https://www.youtube.com/watch?v=Y51PXwZQA1Y
https://www.askdoctorjo.com/online-school

00:00 - Relieve Pain from Working At Home
00:44 - Chin Tucks
02:01 - Upper Trap Stretch
03:20 - Levator Scapulae Stretch
04:55 - Chest Stretch
05:50 - Seated Hip Flexion
06:52 - Seated Knee Extension
07:30 - Seated Heel & Toe Raises
08:20 - Deep Breathing with Arm Movements

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.