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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.

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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

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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.

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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.

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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.

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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.

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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.

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​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.

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PhysioMedics™ is a pioneering healthcare technology company that creates tools and services to improve the management of back, neck, joint and limb (musculoskeletal) conditions and complaints.
 
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  • About
  • Customers
    • Occupational Health Digital Triage
    • Private Health Care Digital Triage
    • Public Health Care Digital Triage
  • How it Works
  • Our Team
  • News
  • Downloads
    • Healthy Ageing Case Study