Stretch At Your Desk

May 25

A Seven exercise stretch routine to add to your work schedule

Winnie Victor, MS, ATC, LAT

Stuck at your desk all day? Experiencing neck, back, or hip pain while sitting at work? At FIXXED, we are here to help you! Although we may not want to admit it, while sitting at a desk all day, we tend to forget about proper posture. As the work hours pass, our shoulders roll forward and we begin to slouch. This places extra strain on our posterior back muscles while weakening our anterior chest muscles which causes that annoying nagging pain.

Although you may not be able to ditch the desk, taking a 5 minute mobility break a couple times a day is going to be your lifesaver! Incorporating a full body mobility routine that adds movement and stretching into your work schedule is simple and only takes a few minutes! Try these 7 exercises to optimize your mobility and add to your workday productivity! And they only take 10 seconds each!

Chest Openers:

While sitting at your desk, place both your hands behind your head. Start with your elbows pointing in front of you and round your back at your shoulders. Next, gradually bring your elbow back while opening up your chest and extending your thoracic spine. After achieving a stretch, come back to the starting position by bringing your elbows forward. Repeat this movement pattern for 10 seconds!

Thoracic Twists:

Keep one hand behind your head, and place the other hand on your desk. This time to start your elbow should be pointing out to the side and your spine should be in neutral position. Rotate your spine away from the hand placed on your desk. Stop when you achieve a good stretch in your upper back…remember stretching should never be painful. Return back to the starting position and repeat this on both sides!

Note: If you are like me and have a rotating chair, make sure your rotation is coming from your spine and not your chair to attain the most beneficial stretch.

Upper Trap Rolls:

For this exercise, place your hand on the top of your head and tilt your neck towards that arm. While in this position, rotate your head towards the ground, and then towards the ceiling. Once again, this should be a relieving stretch – no pain included! Repeat on both sides!

Seated Figure 4 On Each Side

Place your ankle on your opposite knee to get into a figure 4 stretch. Place one hand on your ankle and the other on your knee. Lean forward to feel a stretch through your glutes and hips, specifically targeting your piriformis! Repeat on both sides!

Lumbar Twists

While sitting, hinge at your hips and place both arms between your legs. Rotate one arm towards the ceiling to rotate your lumbar spine and open your chest. Rotate back to your starting position and then bring the other arm up to the ceiling. Repeat these movements for 10-20 seconds!

Chair Squats

Time to get moving and activate your leg muscles! While sitting we place our glutes in a stretched position and our hip flexors in a shortened position. This can make the muscles tight and weak. To add muscle activation, perform chair squats with a focus on hip extension when coming up from the squat!

Calf Raises

Before sitting back down, it is time to add one more exercise. Place both hands on your desk for added stability and bring your heels off the ground to activate your calf muscles. Gradually come back down to the ground and repeat this movement for 10 seconds!

Performing these seven desk exercises throughout your day is a great way to get rid of nagging pains that take you away from your work! You will be on your A game as you can focus on the tasks at hand and efficiently get work done! Incorporating a mobility & stretch routine into your work day is a great way to remind yourself about proper posture, and keeps your body feeling better for longer! If you experience daily pain that keeps you distracted while trying to perform at work, FIXXED has the tools to help you. Our knowledgeable clinicians paired with our four treatment modalities offered at FIXXED are here to help find the route of your problem and relieve your pain. Click HERE to book an appointment today!

FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!