Effects of Workplace Exercise Interventions on Health and Work-Related Outcomes in Office Workers with Prolonged Sitting: A Combined Subjective and Objective Assessment

Intervention group: Location: in the place of work Strategies used to monitor adherence: session attendance checklists, The intervention lasted four weeks. The training was conducted during working hours three times a week, 45 minutes for each session, in two groups of 11. The selected exercises were intended to reduce tension and tiredness in the muscles used during prolonged sitting (the trapezius muscles and the back extensor in the thoracic and lumbar regions). The subjects performed exercises under the supervision of a certified physiotherapist. They also received oral instruction on how to perform a given exercise and why it is crucial to perform this exercise (how it affects a particular muscle). The following exercises were applied during the training. (1) General warm-up programme (10 min) – marching in place with additional arm raises, leg bends and transitions into a front plank position (2) Stretching exercises (5 min) – (2a) Locate mid-thoracic spinal segments on a foam roller and lie on it with the knees flexed. Fold the hands together behind the neck and slightly lift the buttocks from the floor. Then, slowly roll the foam roller up and down the mid-thoracic spine. (2b) In a kneeling position, place the elbows in front of the body on the bench and sit on the heels whilst flexing the arms. (2c) Kneel on one leg, emphasising the stretching at the front of the thigh in the back leg. Then emphasise the stretching at the back of the thigh in the front leg. (2d) Repeat with the opposite leg. (3) Sensorimotor exercise (10 min) – (3a) In a lying position with a small pillow under the neck, rotate the head slowly right and left through the full range of motion. (3b) In a lying position with a small pillow under the neck, slide the back of the head on the floor up and down. (3c) Kneeling on all fours, move the lumbar spine from the lordotic to the kyphotic position. (3d) Stand with knees slightly flexed and move the lumbar spine from the lordotic to the kyphotic position. Each exercise began and ended in a neutral position (between extreme positions) for the head, neck and back. (4) Strengthening exercises (15 min) – These consisted of 3–4 sets of exercises, without breaks in between. (4a) In a standing position with knees slightly flexed and lumbar spine in the kyphotic position, reach with the hands as high as possible for 10 seconds. (4b) From a standing position, extend, slightly abduct and externally rotate the arms with resistance from a rubber band. (4c) Maintain the “plank” position for 30 seconds. (4d) Lying in a supine position, lift the head off the floor and maintain the position for 10 seconds. Each exercise was performed in a neutral position of the head, neck and back. (5) General cooldown exercise (5 min) – March in place with additional arm raises, leg bends and transitions into a front plank position.