Stay Limber and Survive Sitting
at Your Desk with these 12 Exercises!
People who work in front of a computer often move very little while they work, leading to muscle pain and strain. This Increases their chance of developing lower back pain or a stiff neck. No matter how well a workstation is designed, a person will still feel pain if they don’t pay attention to how they are working.
You place yourself at risk for serious medical problems such as carpal tunnel, pains that go up from the arm to the elbow and shoulder, which then translate to the neck and back. Most ailments can be prevented by doing a few stretching exercises at a person’s desk. Take frequent 10-15 minutes break for every hour that is spent sitting in front of the computer.
Try these 12 different exercises to prevent pain and strain.
- Stand Up and Sit Down with No Hands.
- Shrug Your Shoulders
- Loosen Your Hands by Doing Air Circles
- Point Your Fingers
- Release Tension in the Upper Body with a Torso Twist
- Leg Extensions to Work the Abs and Legs
- Stretch Your Back by Giving Yourself a Giant Hug
- Cross Your Arms
- Leg Hug
- Looking Up
- Eye Exercises
- Get Up and Move Around
While on the phone, simply stand up and then sit back down without using your hands.
● Inhale deeply and shrug your shoulders, you want to lift them high up to your ears as you can.
● Hold, release and drop, repeat this exercise at least three times.
● Shake your head as if you are saying yes or no, slowly, be silly if you want. It may help you to relax even more, getting rid of any tension or stress can be mental and well as physical.
● Clench your fists and stretch both hands out in front of you.
Make circles with your fists in the air, start with your right hand in one. direction and count to 10, repeat with your left fists.
● Shake out your hands.
● Do the same thing again but reverse the direction of your circles.
● These exercises are good for your hands, wrists and forearms.
● Start with your left hand stretched out in front of you and point fingers towards the ground.
● You can use your right hand to increase the stretch by pushing fingers down and toward the body gently.
● Repeat on the opposite hand.
● Starting with the left hand again, stretch it out in front with your wrist bent and fingers pointing upwards. With your right hand increase stretching and pull the fingers back towards you.
● As before do the same on your right hand.
● Inhale and exhale while turning to the right and grabbing the back of a chair with your left hand and using your right to grab the arm of the chair.
● Keeping eyes level, twist your torso area around as far back as you can while grasping onto the chair, hold your twist. You want to use your eyes to continue the stretch by seeing how far you can see around.
● Slowly bring your back forward.
● Repeat the same on the right side of your body.
● Extend your legs straight out in front of you to make them parallel to the ground and grab the seat of your chair to brace yourself.
● Point and flex your toes in front of you at least five times.
● Repeat the entire at least 2 more times.
● Literally give yourself a hug by placing your hands on each of your shoulders.
● Breath in and out, releasing the area between your shoulder blades.
● This will focus on your shoulders and upper back.
● With one arm extended out in front of you, grab your elbow with your other hand to pull it across your chest to stretch your shoulder and upper back.
● Do the same on the opposite arm.
● Stretch your back and shoulders by sitting on the edge of a chair and put your feet together flat on the floor.
● Sit chair against a wall if it has wheels to avoid moving or rolling.
● Lean over with your chest to your knees and let arms dangle loosely.
● Release neck.
● Place your hands behind legs with the right hand holding firmly but not tensing up, then move to the forearm and elbow (if you can) with your left hand holding onto the right. You should be feeling a stretch in the back, neck and shoulders, briefly hold the position.
● Release hands to dangle to the floor.
● Repeat three times or more if it feels good.
● While sitting in your chair, straighten up tall or even stand.
● Stretch arms over your head and interlock fingers.
● Turn your palms towards the ceiling while lifting your chin up, tilt the head back and stare up at the ceiling at the same time.
● Inhale then exhale, release the position.
● Blinking to produce tears to moisten and lubricate the eyes.
● Take a brief walk and expose eyes to natural lighting.
● Close eyes then slowly move them up to the ceiling then slowly back down to the floor, repeat 3 times.
● Change your focus by holding one finger a few inches away from your eyes and focus on that finger. Switch your focus to an object that’s about 8 inches away and then back to your finger.
● Stand up and walk for this time (if possible), work tasks that involve you getting up such as walking documents to another co-worker instead of sending an email.
● Change your body position every so often.
● Vary your work tasks and break up keyboarding tasks by doing other duties that involve you moving around or changing body position, get up, stand and move.
● Instead of having lunch at your desk, walk with a colleague to a nearby restaurant or sandwich shop to have a “talk while you walk business meeting". It may actually be relaxing because you will be out in fresh air.
Sitting still for 8 hours doesn’t mean you have to let your body go into stiff mode or feel pain after a hard day of work. Taking just a few moments to focus on our body’s needs can make a huge difference in how we feel. Chiropractic care can help with the common aches and pains from long work days.
Call today to set up an appointment and for new patients ask about our Free Consultation. 650.326.7000
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