5 Must-Do Exercises for Desk Workers to Reduce Aches and Stiffness
Sitting at a desk for long hours often leads to stiffness in the neck, shoulders, and back. Here are five quick and easy exercises to keep you feeling limber and comfortable during your workday:
Seated Torso Twists: Sit upright and place your hands on your desk. Slowly twist to one side, hold for a few seconds, then switch. This movement relieves tension and increases spine flexibility. Do 10 twists on each side.
Neck Stretches: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-20 seconds, then switch sides. Neck stretches can reduce upper back and neck stiffness, making a big difference after hours of screen time.
Seated Leg Raises: Sit at the edge of your chair, straighten one leg and hold for 10 seconds, then switch. This move activates your core, helping you maintain stability and circulation. Aim for 10 raises per leg.
Shoulder Rolls: Simply rolling your shoulders up, back, and down relieves shoulder and neck tension. Do this slowly for 10 reps in each direction to keep your shoulders relaxed.
Standing Quad Stretch: Stand and grab one ankle, pulling your heel toward your glute to stretch the front of your thigh. This stretch prevents tightness and helps you move more freely after long periods of sitting.
Incorporating these exercises throughout the day will help counteract the effects of sitting, improving your comfort and well-being at work.
