Desk-ercises

Whilst sitting at our desks, we can create bad habits that contribute to pain and discomfort. This could be neck or shoulder pain, poor posture, lower back pain or other musculoskeletal issues. Sometimes you may have the opportunity to take a quick walk, but if you’re pressed for time, there are some simple stretches to do at your desk!

Torso stretch/rotation - By doing this, you will increase flexibility in your low back and hips, allowing for greater mobility and rotation in the spine. 

  • Keep your feet firmly on the floor, facing forward and twist your upper body to the left. Hold this position between 10 -30 seconds, then repeat on your right side.

Side stretch - The side stretch exercise is great for a tight back and your core muscles. You should feel a deep stretch throughout the sides of your torso, and by allowing your neck to gently drop into the stretch, you will feel an instant release of tension.

  • You can try this exercise standing or seated! Place one hand by your side with your palm touching your thigh. Raise your other hand high above your head, fully extending your elbow and shoulder. Keep your arm up high and lean to the other side. Keep leaning until you feel a tug on the side of your torso. Stay here for five to 10 seconds before returning to the centre.

Upper body and arm stretch - This stretch stretches your shoulders and upper back, helping to increase flexibility and range of motion. This also helps to improve your posture.

  • Staying seated, clasp your hands together above your head with palms facing outward. Push your arms up, stretching upward and hold for 10- 30 seconds.
     

Neck stretch/rotation - This stretch helps to relieve tightness in the sides and back of your neck and will also help increase mobility. A strong neck can help to prevent or help with neck and spine injuries. 

  • Relax and lean your head forward. Slowly roll toward one side, hold for 10 seconds, and then repeat on the other side. Relax again and lift your chin back to starting position. 
     

Shoulder shrugs - This can help to improve your posture and strengthen your neck, shoulder and back muscles.

  • Staying seated, raise both shoulders towards your ears and drop them. Repeat this 10 times.
     

Hamstrings stretch - When hamstrings are too tight, the muscles rotate the pelvis backwards. Stretching your hamstrings will improve the range of motion in your hips and increase flexibility. This also helps protect you from injuries, enabling your joints to function and move smoothly.

  • Remaining seated, extend one leg outward and reach towards your toes. Hold this for 10 to 30 seconds and repeat on the other leg.


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