7 Desk Exercises You Can Do While Working

Hands up if you’ve ever complained of aches and pains after sitting at your desk for prolonged periods.

If so, you’re not alone. The majority of the world’s workforce spends an average of 7-9 hours per day sitting in front of a computer, only to go home to relax in front of the television. This day-long inactivity has adverse effects on our bodies, causing our muscles and joints to become stiff and place additional stress on our bodies.

Couple this with the recent popularity of working from home (where we’ve swapped our ergonomically-designed office chairs for those of the dining room variety) and it’s no wonder we creak and strain like old floorboards when heaving ourselves off the sofa.

Incorporating some semblance of a stretching break into our daily routines can improve our productivity, our ability to manage stress, and our overall physical wellbeing. In fact, there's proven research that stretching regularly can ward off muscle fatigue, pain, tension, and even degenerative joint or disc problems.

Below, I take a look at some simple stretches that can be performed at your desk or in front of the telly. They’re easy to do, don’t require any special equipment, and will leave your muscles and joints feeling energised.

Neck extensor stretch

Sit back in your chair and ensure your back is supported. Rest your hands in your lap, tuck your chin in toward the chest, and look down at your breastbone. While it's up to you how long you hold this position, I recommend holding it for three deep breaths and repeating it five times.

If you don’t feel that the stretch is adequate enough, you can clasp your hands behind your head with your elbows pointing forward: this adds some extra weight to the stretch. Make sure you’re not pulling down with any extra muscular effort: the weight of your hands should be enough.

This is a tilting movement, so be gentle and don’t force it. Performing it too quickly or with too much gusto can cause headaches, so be sure to keep your chin retracted during this stretch to avoid shearing forces on the joints in your cervical spine.

Levator scapulae stretch

Sit up straight in a chair, put your hand up over your shoulder, and bring your elbow back, ensuring it’s pointing toward the ceiling. Use your other hand to pull your head forward and in the direction of your free hand (i.e. if using your right hand, pull your head to the right).

Tension in the neck is perhaps the most common complaint after periods of inactivity. The levator scapula raises the medial border of the scapula (shoulder bone) and assists with the scapula's inferior rotation.

Make sure not to bounce or strain the stretch, but increase the pressure slowly to a point where you feel the stretch kick in. Don’t be tempted to push the stretch further: over-stretching can cause deeper problems, such as the disintegration of connective tissue, making your muscles less functional as a result.

Finger/hand stretches

Those little piggies are on the go non-stop when working at a computer, so give them the tender loving care they deserve.

Stretch your arm out in front of you at shoulder height and extend your hand at the wrist, with your fingers pointing skyward. Place the palm of your other hand on the four fingers of the outstretched hand, and gently pull them back. Hold this pose for between 30 seconds and 2 minutes, and then repeat for the thumb. Switch arms and repeat the process.

The fingers, hands, and wrists shouldn’t be viewed as separate entities. Connected to your forearms, any form of stretching on either of these body parts will help the other nearby muscles to engage and will help to alleviate tension and discomfort.

T-spine rotation

The T-spine (or thoracic spine to give it its full name) references the middle back portion that runs from T1-T12. It's an area where many of us experience stiffness, as most of the activities we do on a day-to-day basis are very anterior dominant.

The problem with stiffness in this area is that it limits thoracic extension and the ability to lift our arms above our head.

To give this a good old stretch, sit on the edge of your seat and shuffle your chair back so you can comfortably put your elbows on the edge of the table. While leaning forward, place both hands on your back below your neck, and push your chair back, allowing the chest to sink down. Lift one elbow and rotate the upper body outward, keeping your hands in place and the other elbow on the table.  I’d recommend ten reps, switching sides as you do so.

Side bend reaches

Side stretching releases tension from the muscles that attach to the ribs and the intercostal muscles between the ribs, allowing them to express a full range of motion and for the lungs to effectively respond to an increase and decrease in volume. Side stretches also benefit the diaphragm and the heart's chambers, especially in postures where the arms reach overhead, such as this one.

Sit up straight in your chair and cross one arm over the body, grasping the opposite side of the seat. Raise your other arm skyward and reach over your head to the opposite side. Hold this pose for anywhere between 30 seconds to two minutes, and repeat on the other side.

Back arches

The natural posture of sitting and hunching forward at your desk causes the spine to round, and back stretches are a great way to counteract this, developing the muscles on the back of your body, which are crucial for good posture. Back stretches are also a good way of opening your lungs, which will help to improve your breathing.

While sitting in your chair, raise both arms above your head with fingers stretched upwards and your palms facing each other. Make sure your back is straight, but not touching the backrest of the chair. Arch your back and push the chest slightly forward, making sure your head and neck stay aligned with the upper body: resist the temptation to throw the head back. Gently return to the starting position and repeat ten times.

Seated cat/cow stretch

The cat/cow stretch is a classic yoga pose, and this at-desk version is simplified so that it can be done from wherever you're working. Not only does it help to eliminate stiffness in the upper back, but it also enables you to use your natural breath as a guide to ease into the pattern of this stretch, improving your breathing and increasing your flexibility.

While sitting in your chair, shuffle it back far enough away from your desk so that when you put your palms flat on the table, the heels of the hands are close to the desk’s edge. Sit up straight, tuck your chin into your chest, and round the upper back. Hold this for a few seconds, and then reverse it, pushing your chest forward and raising your head, before letting them fall back as you arch the upper back. Repeat ten times.

If you do sit all day at a desk, sitting up straight and resisting the urge to slouch will strengthen your core muscles. Make time to stand up and stretch by going for a walk around the house, as this will encourage better blood circulation. Walking around the kitchen while taking a call, taking the stairs instead the lift, and even having a quick jog on the spot for 60 seconds can help combat the prolonged stints of desk work. Look after your body, and it'll help to look after you.

The above stretches are designed as maintenance on your body, but if you’re experiencing any prolonged stiffness or pain, it’s always best to see a physio or doctor.