Desk exercises for office workers

The following exercises often recommended by physiotherapists, help people engaged in desk jobs by argetting tension and pain in your neck, chest, or lower back, and numbness in the fingers. The important part to achieving positive effects is to perform the following routines on a daily basis.

Neck stretch: Sit up straight with legs at shoulder width and firmly on the floor. Slowly bend your head to the right side while extending your left arm to the side about 45 degrees from the body and spread your fingers. Now take your head with the right arm and gently stretch your neck for 30 seconds. Repeat on the other side.

Chin tuck: This is a key exercise recommended for keeping the head aligned above the spine. Sit upright and look straight ahead with the ears directly over the shoulders. Place a finger on the chin. Without moving the finger, pull the chin and head straight back until a good stretch is felt at the base of the head and top of the neck. Hold the position for a few seconds. Repeat 10 times.

Spine twist: Sit upright and extend your arms in front with fingers spread. Move one arm while rotating your spine to one side keeping the other arm in front of you. While rotating your spine, follow the hand with your head and eyes. Change the rotation each time. Repeat it 10 times on each side.

Arm stretch: Sit upright and extend the arm to one side about 90 degrees and bend your fingers in the direction of the floor. At the same time, bend your head to the opposite side of the extended arm. Do not hold this position, instead move your fingers and head for about 30 seconds, then change the arm.

Glute stretch: Sit upright and cross one leg over the other with the crossed leg’s knee directed to the side. Place your hands on the crossed leg. Lean forward with your back straight. Feel the stretch in your gluteus. Hold it for 30 seconds. Repeat with the other leg.

Back stretch: Stand up in front of the back of your chair. Place your elbows on the chair backrest and cross your fingers. Step back with your feet and bend forward while keeping the elbows on the backrest. Let your chest descend. Keep this position for 30 seconds.

Remember sitting for shorter periods and taking more frequent active micro-breaks by standing up from the chair can offer significant health benefits. This practice may also enhance concentration, cognition, glucose regulation, and the health of the musculoskeletal system.

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