Exercises for Desk Workers

February 02, 2016 at 12:11 PM

On a daily basis I see people come into the practice with tension and pain in their neck, shoulders and back having spent prolonged periods hunched over their desk, typing, clicking or slouching. Maintaining a good posture while sitting at a desk is difficult for most people, however exercises will help by relieving tension and bringing your awareness back to your body.

Google "exercises for Office Workers" and you will see a plethora of sites and images dedicated to the subject which goes to show how important it is. Below are a few of my favourite exercises and ones that you can easily incorporate into your day while you wait for an application to open, file to print, or a call to be answered.

Have a go and perhaps see what else you can add to your regime to bring awareness and flexibility back into your body!

Shoulder Shrugs


Lift the shoulders up towards the ears, squeezing them as hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for 8-10 reps.

The Upper Back Stretch


Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Don't collapse but instead imagine you're curving up and over an imaginary ball. Hold the stretch for 10-30 seconds. If twisting the arms doesn't feel good, simply lace the fingers together.

Spinal Stretch


This a great exercise for lengthening and stretching the lower back. In a seated position with the feet flat on the floor, contract the abs and gently twist the torso towards the right, using your hands to help deepen the stretch. Only twist as far as you comfortably can and keep the back straight while keeping the hips square. Hold for 10-30 seconds and repeat on the other side. (Note: you may need to sit forward on your seat, to get away from the back rest so you can get a deeper stretch)

Torso Stretch


This exercise will help you move out of a hunched position and stretch all the muscles in your back, sides and arms. Seated or standing, lace the fingers together and stretch them up towards the ceiling. Take a deep breath as you stretch up as high as you can, then exhale and open the arms, sweeping them back down. Repeat for 8-10 reps.

Adapted from: http://exercise.about.com/od/flexibilityworkouts/tp/officestretches.htm