Top Exercises for Working at Your Desk
Lockdowns and poor homeworking practices have led to a surge in muscle and joint problems. Try these desk exercises to improve mobility and reduce tension in your back, muscles and joints.
Side Neck Stretch
THIS STRETCH REDUCES TENSION ON YOUR SHOULDERS, ARMS AND NECK
STEP 1
Sit in a chair and grasp the seat to lower your shoulder. Bring your chin to your chest then tilt your head to the opposite shoulder.
STEP 2
To progress this exercise, place your other hand on your head and pull downwards until you feel the stretch increase. Hold for 20 seconds and repeat on each side.
Sit in a chair and grasp the seat to lower your shoulder. Bring your chin to your chest then tilt your head to the opposite shoulder.
STEP 2
To progress this exercise, place your other hand on your head and pull downwards until you feel the stretch increase. Hold for 20 seconds and repeat on each side.
Upper Back Arch
THIS STRETCH HELPS TO KEEP YOUR CHEST AND MIDDLE BACK MOBILE
STEP 1
Sitting on a chair, place your hands behind your head with your elbows out to the side.
STEP 2
Lift your chest up towards the ceiling and arch backwards, lean over the back of your chair to increase the stretch. Hold for 20 seconds and repeat frequently
Sitting on a chair, place your hands behind your head with your elbows out to the side.
STEP 2
Lift your chest up towards the ceiling and arch backwards, lean over the back of your chair to increase the stretch. Hold for 20 seconds and repeat frequently
Arm Stretch
THIS EXERCISE RELEASES TIGHT MUSCLES IN YOUR FOREARMS AND ARMS
STEP 1
Straighten one arm out in front with your palm facing the floor. Using the other hand, bend your wrist and hand down to stretch the top of your forearm.
STEP 2
Straighten one arm out in front with your palm facing the floor. Using the other hand, bend your wrist and hand upward to stretch the underside of your forearm. Hold for 20 seconds and repeat for each arm.
Straighten one arm out in front with your palm facing the floor. Using the other hand, bend your wrist and hand down to stretch the top of your forearm.
STEP 2
Straighten one arm out in front with your palm facing the floor. Using the other hand, bend your wrist and hand upward to stretch the underside of your forearm. Hold for 20 seconds and repeat for each arm.
Leg Stretch (Sitting)
THIS EXERCISE REDUCES THE TIGHTNESS OF YOUR LOWER BACK AND LEGS (HAMSTRINGS)
STEP 1
Sit on the edge of a sturdy chair with one leg straight out in front and the other knee bent.
STEP 2
Keep your back straight and bend forward, to feel a stretch behind your straight leg. Hold for 20 seconds and repeat for each leg.
Sit on the edge of a sturdy chair with one leg straight out in front and the other knee bent.
STEP 2
Keep your back straight and bend forward, to feel a stretch behind your straight leg. Hold for 20 seconds and repeat for each leg.
Chair Twist
THIS MOVEMENT IMPROVES THE FLEXIBILITY OF YOUR MIDDLE SPINE
STEP 1
Sit on a sturdy chair then turn (rotate) your upper body to one side. Focus on moving from the middle part of your back.
STEP 2
Increase the stretch by holding onto the back of the chair and pulling yourself around using your arms/hands. Hold for 20 seconds and repeat frequently.
Sit on a sturdy chair then turn (rotate) your upper body to one side. Focus on moving from the middle part of your back.
STEP 2
Increase the stretch by holding onto the back of the chair and pulling yourself around using your arms/hands. Hold for 20 seconds and repeat frequently.
Thigh Stretch (Standing)
THIS STRETCH REDUCES TIGHTNESS IN YOUR THIGH MUSCLE
STEP 1
With one hand on your desk or chair, bend your knee to bring your heel up to your buttock.
STEP 2
Using your free hand, pull your heel toward your buttock, stretching the front of your thigh. Hold for 20 seconds and repeat for each leg.
With one hand on your desk or chair, bend your knee to bring your heel up to your buttock.
STEP 2
Using your free hand, pull your heel toward your buttock, stretching the front of your thigh. Hold for 20 seconds and repeat for each leg.
Self-Massage
THIS SELF-MASSAGE CAN HELP TO RELIEVE BACK AND SHOULDER MUSCLE TIGHTNESS
STEP 1
Standing against a wall, place a ball (tennis ball or similar) on the muscles in your back.
STEP 2
Roll the ball over your muscles to find knots or tender areas, then press and hold on these points for up to 30s or until the muscles begin to release. Roll the ball again to find a new area then repeat. Hold for 30 seconds and repeat as necessary.
Standing against a wall, place a ball (tennis ball or similar) on the muscles in your back.
STEP 2
Roll the ball over your muscles to find knots or tender areas, then press and hold on these points for up to 30s or until the muscles begin to release. Roll the ball again to find a new area then repeat. Hold for 30 seconds and repeat as necessary.
Lockdowns and poor homeworking practices have led to a surge in muscle and joint problems. PhysioWizard® enables patients and employees to self-assess their condition and receive early-stage help.
Could your organisation benefit?
Lockdowns and poor homeworking practices have led to a surge in muscle and joint problems. PhysioWizard® enables patients and employees to self-assess their condition and receive early-stage help.
Could your organisation benefit?
