Tired of feeling tension in your neck, shoulders, and back after long hours at a desk? You’re not alone. Many office workers experience discomfort and pain from sitting for long periods of time. The good news is that you can alleviate these problems with a quick and effective 10-minute in-office exercise routine. These exercises can be done during breaks or throughout the day. In just 10 minutes, you can perform a series of office exercises that reduce discomfort and improve your posture.
Advantages of office exercises:
By incorporating these office exercises into their daily routine, desk workers can reduce the discomfort they feel while working at their desk for long periods of time, improve their posture, and improve their overall health.
- Convenience: These exercises require minimal space and equipment and can be performed directly on your desk. The entire routine takes just 10 minutes and can be easily incorporated into a desk worker’s daily schedule, making it a practical option for staying healthy during a busy workday.
- SCIENTIFICALLY BACKED: the study found that after 4 weeks of specific stretching exercises, office workers with chronic moderate to severe neck and shoulder pain significantly reduced their neck and shoulder pain, improved neck function, and improved their daily lives. It shows that the quality improves.
- Neck, Shoulder and Back Relief: This routine includes special exercises that target your neck, shoulders, and back, areas that often experience tension and pain from desk jobs. These exercises will help release muscle tension, reduce stiffness, and increase flexibility.
- Improve posture: Several exercises in the routine focus on improving posture by strengthening the muscles that help you maintain an upright posture. Improved posture reduces discomfort and tension.
- Upper body strength: Exercises like wall push-ups, inverted table rows, and alternating shoulder flexions can help desk workers strengthen upper body muscles that can become weak from sitting for long periods of time.
- Reduce stress: Incorporating these exercises into your workday will provide moments of relaxation and mindfulness, reducing stress and improving your overall well-being.
- Consistency is key: This routine is designed to take just 10 minutes, but consistency is key. Performing these office exercises regularly will lead to long-term relief and comfort during your desk job.
Practical and effective office exercises
1. Arm circles (3 x 15 times)
advantage: Arm circles are a simple and effective way to strengthen shoulder muscles and improve shoulder mobility. This exercise is perfect for office workers as it reduces shoulder stiffness and increases blood circulation in the shoulder area.
manner: Extend your arms straight out to your sides at shoulder height. Use your arms to move in small, controlled circles, gradually increasing the size of the circles. Once the set is complete, reverse the direction.
2. Neck rotation (3 x 10 seconds)
advantage: Neck rotation improves neck flexibility and relieves neck muscle tension. This is especially beneficial for people who spend long hours at their desks.
manner: Sit or stand upright. Slowly turn your head to the right and bring your chin closer to your shoulder. Hold this position for 10 seconds. Return your head to the center and repeat on the left side. Please perform the movements slowly to avoid straining yourself.
3. Neck flexion (3 x 10 seconds)
advantage: This exercise targets the muscles at the back of your neck, relieving tension and relieving tension caused by staring at a screen for long periods of time. Helps improve neck posture.
manner: Slowly pull your chin towards your chest and feel a slight stretch in the back of your neck. Hold this position for 10 seconds, then return to the neutral position.
4. Neck extension (3 x 10 seconds)
advantage: Neck extension relaxes the muscles in the front of your neck and promotes flexibility. It is effective in relieving the discomfort caused by leaning forward.
manner: Slowly tilt your head back and look up at the ceiling. Hold for 10 seconds, then slowly return to neutral position.
5. Chin tuck (3 x 10 reps)
advantage: Chin tucks strengthen your neck muscles and reduce the forward head posture common among desk workers. (1,2)
method: Stand with your back straight against the wall. Gently press your chin with two fingers and push it forward. Hold for about 3 to 5 seconds, then slowly pull your chin back. Repeat 10 times.
6. Wall slide (3 x 15 times)
advantage: Wall slides increase shoulder mobility, strengthen your upper back, and prevent hunched posture.
manner: Stand with your back to the wall and place your feet slightly away from the wall. Press your lower back against the wall. Raise your arm and slide it up along the wall, then lower it again. Repeat slowly.
7. Extension and contraction of the scapula (3 x 10 times)
advantage: This exercise increases scapular mobility, improves shoulder function, and reduces the chance of slouching.
manner: Sit or stand upright. Stretch your arms forward and release your shoulder blades (move them forward). Next, pull your shoulder blades together (retraction).
8. Alternative shoulder flexion (3×10 repetitions)
advantage: Exercise increases flexibility and range of motion in your shoulder joints, making everyday activities like reaching overhead, getting dressed, and carrying things easier.
manner: Stand with your back flat against the wall. Raise one arm straight above your head so that your fingertips touch the wall. Keep your other arm relaxed beside your body. Slowly lower your raised arms to your sides. Repeat 10 times with each arm, alternating arms in a controlled movement.
9. Wall push-ups (3 x 15 reps)
advantage: Wall push-ups strengthen your chest and shoulder muscles, which become weak when you sit for long periods of time.
manner: Stand an arm’s length away from the wall. Place your hands on the wall at shoulder height. Bend your elbows and lower your body toward the wall, then press back to the starting position.
10. Table inversion row (3×15 times)
advantage: This exercise strengthens your back muscles. This is a practical exercise that you can do at the office.
manner: Use a sturdy table. Lie under it, grasp the edges with your hands, and pull your chest towards the table. Lower your body in a controlled manner.
Finish with a stretch: Doorway stretch (3 x 10-15 seconds)
advantage: This stretching exercise effectively stretches and relaxes the pectoral muscles (pectoral muscles), latissimus dorsi (latis dorsi), and shoulder muscles, which tend to tense up due to desk work.
manner: Always do this stretch as gently as you feel comfortable. Place your hand on the door frame or doorway wall. Lean forward slightly and bring your chest closer to the door frame. You should feel a slight stretch in the front of your chest and shoulders. Hold the stretch for 10 to 15 seconds, maintaining a comfortable breathing rhythm. Relax and step back, loosen the stretch
Avoid forceful or sudden movements, and stop immediately if you experience discomfort or pain. Stretching should be comfortable, not painful. Repeat this stretch several times during your workday to relieve tension in your upper body and improve your posture.
conclusion
Although these exercises are intended to be gentle and suitable for most people, your individual experience may vary. It’s important to consult a medical professional or qualified fitness trainer before starting a new exercise routine, especially if you have a medical condition, have health concerns, or are unsure of your fitness level.
Remember, these exercises are meant to complement, not replace, any medical advice or treatment prescribed by your health care provider. Always prioritize your well-being and health when incorporating new exercises into your routine.
