Tired of feeling tension in your neck, shoulders and back after long hours at your desk? You are not alone. Many office workers feel discomfort and pain from prolonged sitting. The good news is that you can alleviate these problems with a short and effective 10-minute office exercise routine. You can complete these exercises during your break or even spread them throughout the day. In just 10 minutes, you can perform a series of office exercises that will help relieve discomfort and improve posture.
Advantages of office exercises:
By incorporating these office exercises into their daily routine, desk workers can reduce the discomfort they feel while working long hours at a desk, improve their posture, and improve their overall well-being.
- Suitability: These exercises can be performed at your desk, requiring minimal space and equipment. The entire routine only takes 10 minutes and can be easily integrated into a desk worker’s daily schedule, making it a practical choice for maintaining a good mood during a busy workday.
- Scientifically supported: Research shows that a four-week routine of specific stretching exercises can significantly reduce neck and shoulder pain, improve neck function, and improve quality of life in office workers with chronic moderate to severe neck or shoulder pain.
- Neck, shoulders and back: The routine includes specific exercises targeting the neck, shoulders and back, areas that often feel tension and pain from working at a desk. These exercises help release muscle tension, reduce stiffness and promote better flexibility.
- Improving posture: Several exercises in the routine are aimed at improving posture by strengthening the muscles responsible for maintaining an upright position. Improved posture helps reduce discomfort and strain.
- Upper body strength: Exercises such as wall push-ups, inverted table rows and alternate shoulder flexion for support workers strengthen their upper body muscles, which can weaken from prolonged periods of sitting.
- Stress reduction: Incorporating these exercises into your work day can provide moments of relaxation and mindfulness, helping to reduce stress and improve general well-being.
- Consistency is key: Although this routine is designed to last only 10 minutes, consistency is important. Doing these office exercises regularly can lead to long-term relief and comfort while working at your desk.
The best practical and effective office exercises
1. Arm circle (3×15 repetitions)
Advantages: Circles of hands are a simple but effective way to work shoulder muscles and improve shoulder mobility. This exercise helps reduce stiffness and promotes better blood circulation in the shoulder area, making it ideal for office workers.
How to do it: Extend your arms straight out to the side at shoulder height. Make small, controlled circular motions with your hands, gradually increasing the size of the circles. Reverse direction after completing the set.
2. Neck rotation (3×10 seconds)
Advantages: Neck rotation improves the flexibility of the neck and relieves tension in the neck muscles. It is especially useful for those who spend a long time at the desk.
How to do it: Sit or stand straight. Slowly turn your head to the right, pulling your chin towards your shoulder. Hold this position for 10 seconds. Return the head to the center, then repeat on the left side. Perform the movement gently to avoid strain.
3. Neck flexion (3×10 seconds)
Advantages: This exercise targets the muscles at the back of the neck, relieving tension and combating strain caused by prolonged viewing of screens. Helps improve neck posture.
How to do it: Slowly pull your chin in toward your chest, feeling a gentle stretch in the back of your neck. Hold this position for 10 seconds before returning to the neutral position.
4. Neck extension (3×10 seconds)
Advantages: Door extension relaxes the muscles in the front of the neck and promotes flexibility. It is effective in combating the discomfort caused by the forward leaning position.
How to do it: Tilt your head back slightly, looking up at the ceiling. Hold for 10 seconds, then slowly return to neutral position.
5. Chin tuck (3×10 repetitions)
Advantages: The chin strengthens the neck muscles and helps alleviate the forward head position common among desks. (1,2)
How: Stand with your back flat against the wall. Gently press two fingers on the chin and push it forward. Hold for 3 to 5 seconds, then gently tuck your chin in. Repeat 10 times.
6. Wall slides (3×15 repetitions)
Advantages: Wall slides improve shoulder mobility and strengthen the upper back, preventing slouched posture.
How to do it: Stand with your back against the wall, feet slightly away from it. Press your lower back into the wall. Raise your arms, sliding them up along the wall, then bring them back down. Repeat slowly.
7. Protraction and retraction of the scapula (3×10 repetitions)
Advantages: This exercise improves the mobility of the scapula, improves shoulder function and reduces the likelihood of slouching.
How to do it: Sit or stand straight. Extend your arms forward, allowing your shoulder blades to spread apart (protraction). Then squeeze the shoulder blades together (pull).
8. Alternative shoulder flexion (3×10 repetitions)
Advantages: The exercise helps increase flexibility and range of motion in the shoulder joints, making daily activities such as reaching overhead, dressing, and carrying objects easier.
How to do it: Stand with your back against the wall. Raise one arm straight above your head, trying to touch the wall with your fingertips. Keep your other arm relaxed by your side. Slowly lower your raised arm back to your side. Repeat 10 times for each arm, alternating arms with controlled movements.
9. Push-ups on the wall (3×15 repetitions)
Advantages: Wall push-ups strengthen the muscles of the chest and shoulders, which can weaken due to prolonged sitting.
How to do it: Stand at arm’s length from the wall. Place your hands on the wall at shoulder height. Lower your body towards the wall by bending your elbows, then push yourself back to the starting position.
10. Reverse row on the table (3×15 repetitions)
Advantages: This exercise strengthens the back muscles. It’s a practical exercise that can be done in the office.
How to do it: Use a sturdy table. Lie under it, grab the edge with your hands and pull your chest towards the table. Lower yourself back down in a controlled manner.
End with a stretch: neck stretch (3×10-15 seconds)
Advantages: This stretching exercise effectively stretches and relaxes the pectoral (chest), latissimus dorsi (latissimus dorsi) and shoulder muscles, all of which can become tight from working at a desk.
How to do it: Always perform this stretch gently and within your comfort range. Place your hands on the door frame or door walls. Gently lean forward, allowing your chest to come closer to the neck frame. You should feel a slight stretch in your chest and front of your shoulders. Hold the stretch for 10-15 seconds, maintaining a comfortable breathing rhythm. Relax, step back and release the stretch
Avoid any forceful or sudden movements and stop immediately if you feel any discomfort or pain. Stretching should be a relief, not a pain. Repeat this stretch several times throughout the work day to relieve upper body tension and improve posture.
Essence
These exercises are mild and suitable for most people, but individual experiences may vary. Before starting any new exercise routine, especially if you have pre-existing health conditions, are concerned about your health or are unsure of your fitness level, it is essential to consult with a healthcare professional or qualified fitness trainer.
Please remember that these exercises are intended to supplement and not replace any medical advice or treatment prescribed by your doctor. Always prioritize your well-being and health when incorporating new exercises into your routine.
