The Blog

The Ultimate Desk Exercise Routine

At Sano Physiotherapy we know how important regular movement is so we put together the ultimate exercise routine that is quick, easy and you can do it at your desk!

Molly Woollett

22/05/24

The Blog

The Ultimate Desk Exercise Routine

At Sano Physiotherapy we know how important regular movement is so we put together the ultimate exercise routine that is quick, easy and you can do it at your desk!

22/05/24

Introduction

Sitting in front of the computer for 8 hours a day, 5 days a week can wreak havoc on your body. That’s especially true if you don’t have the correct ergonomic desk set up and stay in the same position for long periods of time.

This lack of movement, along with incorrect posture can cause back pain, headaches, tension and tightness in your back, neck, and shoulders. Your body is made to move, not to sit in the same position for long stretches of time. Studies show that prolonged sitting increases your risk for heart disease, cancer, diabetes, and even early death.

Bottom line, you need to find ways to set less. This can simply be standing at your desk, short walks, or even mini workouts at work.

At Sano Physiotherapy we know how important regular movement is so we put together the ultimate exercise routine that is quick, easy and you can do it at your desk! These simple stretches can be built into your working day, avoiding, and easing any aches and pains you may have.

Chest Stretch

If you spend a lot of your time hunched over a laptop, its important to stretch your pectoral muscles and shoulders.

  • Stand with your feet shoulder width apart, move your arms behind you and if you can lace your fingers together.
  • Straighten your arms and gently lift your hands a few inches until you feel a stretch in your chest.
  • Hold for 10-30 seconds and repeat 5 to 10 times.

Shoulder Shrug

The shoulders and neck hold a lot of tension from typing and using a mouse, most of us probably hunch more than we release. Shoulder shrugs and rolls will get the blood moving through your trapezius muscles.

  • Sit or stand with your back straight and your shoulders back.
  • Lift your shoulders towards your ears, squeezing them as hard as you can.
  • Hold for 1 to 2 seconds and them back as you relax down, repeat for 8 to 10 reps.
  • End the exercise by rolling the shoulders forward and backwards several times.

Spinal Twist

Sitting for long periods of time can also affect the lower back, the twisting stretch will help to gently work out some of the tension, you only need to rotate a little to feel a stretch.

  • Start in a seated position with feet flat on the floor.
  • Contract the abs and gently rotate the torso towards the right. You can use your hands on the arm rest or seat of the chair to deepen the stretch.
  • Only twist as far as you feel comfortable and keep your back straight.
  • Hold for 10 to 30 seconds and repeat on the other side. Repeat 5 to 10 times on each side.

Neck Stretch

Tension in your neck can lead to headaches and upper back pain, its common to drop your head forward when working on the computer which can put extra stress on your neck muscles.

  • Start in a sitting position, with your back straight and shoulders back.
  • Reach down and grab the side of the chair with the right hand.
  • Gently pull while titling your head to the left, feeling a stretch down the right side of your neck and shoulder.
  • Hold for 10 to 30 seconds and repeat on the other side. Repeat 5 to 10 times on each side.

Seated Hip Stretch

This simple move stretches the complex series of muscles in the hips and glutes; however, you should skip this move if you have knee issues.

  • In a sitting position, cross the right ankle over the left knee and sit up nice and tall.
  • Gently lean forward, keeping your back straight and reaching out with your torse until you feel a stretch in the right glute and hip.
  • You can also press down on the knee to deepen the stretch.
  • Hold for 10 to 30 seconds and repeat on the other side. Repeat 5 to 10 times on each side.

These 5 stretches will help loosen up your muscles, improve circulation, maintain your flexibility and can easily be done at your office. You can always incorporate these stretches into your regular exercise routine for a well-rounded workout plan.

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