Package of Office Exercise Training as a New Idea for Office Workers

Dear Editor-in-Chief " Musculoskeletal discomfort of the neck, shoulder and lower back affects individuals and has socioeconomic outcomes; it is the most common global musculoskeletal disorder " (1, 2). The highest rate is seen in industrialized societies, in which 70-80% of adults are affected at some time. Around 1% of those living in the USA suffer recurrent bouts of this disorder (3). Creating a practical solution to this problem in office workers is a high priority, and this has led to the aim of producing a package of training exercises which can be performed in the office and will prevent musculoskeletal discomfort but without producing any side-effects. The first aim of this package will be to improve the flexibility and strength of trunk muscles (the absence of which leads to soreness and pain). Previous research suggests that doing a series of physical activities would be useful(4) but, so far, there have been no clear instructions regarding the specific exercises that should be undertaken. The main hypothesis underlying this study, based upon the scientific literature, is that the prevention and treatment of musculoskeletal discomfort can be achieved by increasing the flexibility and strength of trunk muscles, especially those in the neck, shoulder and lower back regions. Therefore, the exercises should include some stretching and resistance training, and they should be easy to perform by office workers in their working environment without the need for any special apparatus. The exercises should target the upper and lower body, particularly the core muscles and vertebral column, since these are the areas where the problems are most prevalent. The optimal timing for doing this package is 3 times per week during work hours. Each exercise in the package should be done 10 times (or for 10-15 s), with 60-90 s rest between different exercises. The duration of this package should be short, and it should be gentle enough not to cause fatigue or pain. It is suggested that the correct way to perform the exercises should be taught by demonstration either in person or using social media. Displaying an advertisement in the workplace can be helpful. It is also suggested that the protocol is overseen by a qualified coach. To ascertain the correct intensity of perceived exertion when performing the tests, a pre-test session and at least one post-test session (after 2 months) are suggested. It is expected that improvements in the strength and flexibility …