9 EASY DESK-BASED EXERCISES

Our lives are so busy that often we don’t allow ourselves enough time to move during the day. Here are some quick and easy exercises that can be done at your desk to prevent muscle tension and pain. Try to do them regularly during the day.

1 BACK ROTATION

Hold for 10 seconds. Repeat each side.

Gently turn to one side and hold onto your chair’s back rest to feel a stretch through your upper back.

2 SHOULDER SHRUG

Repeat 10 times.

Shrug your shoulders up and roll them back down.

3 NECK ROTATION

Repeat 3 times.

Slowly turn your head from left to right, pausing for 3 seconds on each side.

4 SIDE NECK STRETCH

Hold for 10 seconds. Repeat each side.

Turn your head to the right and slowly look down to your right shoulder whilst holding on to the chair seat with your left hand until you feel a gentle stretch through the left side of your neck.

5 BACK EXTENSION STRETCH

Hold for 10 seconds.

Clasp your hands behind your head keeping your elbows in line with your ears. Open your chest up to the ceiling to feel a stretch through your shoulder blades and front of chest.

6 CHEST STRETCH

Hold for 10 seconds. Repeat 2 times.

Keeping your elbows by your side and palms to the ceiling, turn your hands to the side keeping your elbows tucked into your body. You will feel a stretch through the front of your chest.

7 NECK CURL

Hold for 10 seconds.

Slowly curl your chin to your chest until you feel a gentle stretch through the back of your neck.

8 SEATED LEG STRETCH

Repeat 5 times on each leg.

Point your toes to the ceiling and straighten you knee. Hold for one second and lower down.

9 SHOULDER BLADE SETTING

Hold for 5 seconds. Repeat 5 times.

Gently move your shoulder blades down and into to your back pockets. Use only your shoulder blades, not your arms to do the action.


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