You read it right, even if you are a desk worker, you need to stay healthy and active while making money and what is better than getting to know the best physiotherapy exercise for desk workers?
Today’s world is fast-paced with many challenges. People need to keep up with trends and perform better on a professional level while dealing with competitors. They spend long hours at their desks to try to thrive in their careers and give the best living standards to themselves and family. While taking care of family and their professional ambitions, they spend hours sitting at desks and painting their dreams while neglecting their health. Prolonged sittings result in common complaints of back pain, neck stiffness, and general muscle tension and negatively impact posture and reduce flexibility. If neglected for a long time this may lead to more serious musculoskeletal problems. Fear not, physiotherapy offers a variety of exercises that can help alleviate these issues, improve mobility, and help you be active and healthy without any serious issues.
This blog will provide a list of top physiotherapy exercises for desk workers. These exercises are ideal for counteracting the effects of extended sitting.
1. Neck Stretches
- Benefit: These stretches are beneficial as these can relieve neck and upper back tension
- How to Do It:
- Sit straight in an upright position with feet flat on the floor.
- Slowly tilt your head to one side, in a way that your ear is closer to your shoulder (do not raise the shoulder).
- Hold the position for 20-30 seconds, feeling a gentle stretch on the opposite side of your neck.
- Repeat the exercise on the other side.
- Perform 2-3 repetitions on each side initially.
- Pro Tip: Never tire yourself and be gentle to avoid overextending.
2. Shoulder Rolls
- Benefit: Shoulder Rolls are a good exercise to reduce shoulder and upper back stiffness
- How to Do It:
- Sit with a straight back and relax your arms at your sides.
- Roll your shoulders up toward your ears slowly, then back and down in a circular motion.
- Repeat this circular motion 10 times initially.
- Reverse the direction and perform another 10 repetitions.
- Pro Tip: Shoulder Rolls can be performed every hour to alleviate shoulder tension.
3. Thoracic Spine Twist
- Benefit: This exercise improves spine mobility and relieves mid-back tension
- How to Do It:
- Sit up straight in your chair and put your feet flat on the floor.
- Cross your arms over your chest and twist your upper body to one side without over-extending it as far as is comfortable.
- Hold the position for 10-15 seconds, then return to the center and repeat the same process to the other side.
- Initially doing this 5 times on each side is enough
- Pro Tip: While performing Thoracic Spine Twist, always keep your core engaged for better control.
4. Seated Hip Stretch
- Benefit: This stretch loosens tight hip muscles of desk workers resulting from prolonged sitting
- How to Do It:
- Sit in an upright position and cross one ankle over the opposite knee, creating a “4” shape.
- Gently press down on the lifted knee, feeling a stretch in the hip as long as you are comfortable.
- Hold this position for 20-30 seconds, then switch sides.
- Pro Tip: Avoid rounding your back and keep it straight for maximum stretch and for more benefits.
5. Cat-Cow Stretch (Chair Variation)
- Benefit: Cat-Cow Stretch is popular for reducing back stiffness and enhancing flexibility
- How to Do It:
- Sit on the edge of your chair and put your hands on your knees.
- Inhale and arch your back, looking slightly upward. (Make a cow pose.)
- Exhale slowly and round your back, tucking your chin toward your chest (cat pose).
- Perform this stretch alternately between these positions for 10-15 repetitions.
- Pro Tip: Cat-Cow stretch is especially effective for releasing lower and mid-back tension.
6. Seated Hamstring Stretch
- Benefit: This stretch is prescribed by physiotherapists to alleviate tightness in the hamstrings from extended sitting
- How to Do It:
- Sit on the edge of your chair and extend one leg out straight with the heel firmly on the floor.
- Lean forward at the hips while keeping your back straight, until you feel a stretch in the back of your thigh.
- Hold this position for 20-30 seconds, then switch legs and repeat.
- Pro Tip: Do not round your back, always keep it straight for a more effective stretch.
7. Ankle Pumps
- Benefit: Ankle Pumps enhance blood circulation and reduce leg stiffness significantly.
- How to Do It:
- Sit straight with your feet flat on the floor.
- Alternate lifting your toes and your heels, keep moving your feet up and down like you are tapping.
- Repeat this activity for 1-2 minutes.
- Pro Tip: This can be done by desk workers frequently to keep blood flowing, as it is especially beneficial if you sit for long stretches.
8. Wrist and Finger Stretches
- Benefit: Wrist and Finger stretches relieve strain from typing and improves wrist flexibility
- How to Do It:
- Extend one arm forward with your palm facing up.
- Gently pull your fingers down with the opposite hand, and give a stretch to the wrist and forearm.
- Hold this position for 15-20 seconds, then switch to the other hand.
- Perform 2-3 repetitions of this stretch for each hand.
- Pro Tip: Wrist and Finger stretches are important if you spend a lot of time typing.
9. Wall Angels
- Benefit: Wall angels improve posture and strengthen upper back muscles
- How to Do It:
- Stand with your back against a wall, and place your feet about six inches away from the base.
- Press your head, upper back, and lower back against the wall while standing.
- Raise your arms and form a “W” shape, then slowly extend them upward to form a “Y” shape.
- Move your arms up and down in this motion for 10 repetitions.
- Pro Tip: Wall angels help counteract the effects of hunching over a desk and are the best posture exercise for desk workers.
10. Standing Quad Stretch
- Benefit: This stretches the front thigh muscles, which can tighten from sitting
- How to Do It:
- Stand with one hand on a chair or wall to maintain balance.
- Gently grab your ankle and pull your foot toward your glutes, keeping your knees aligned.
- Hold this position for 20-30 seconds, then switch sides.
- Pro Tip: Make sure your knees stay close together while performing this stretch
Tips for Desk Workers to Incorporate Physiotherapy Exercises
- Set a Timer to Stay Active: Setting the timer is a great option as it reminds you to take a break. Every 30-60 minutes, stand up and perform one or two of these stretches or physiotherapy exercises to keep your body limber and circulation healthy.
- Adjust Your Workspace: Ensure your desk setup supports good posture and does not tire you. Always place your monitor at eye level and your feet flat on the floor.
- Remember to Stay Hydrated: Regular water breaks are very important while doing desk work. Water breaks encourage you to get up and move, reducing the risk of prolonged inactivity.
- Consider Ergonomic Tools: Using ergonomic tools like a supportive chair, wrist pads, or a standing desk can ease the strain on your body and make it easier to maintain a comfortable posture.
Conclusion
Physiotherapy tailors the best back pain-relieving exercises for desk workers. These exercises are a simple and effective way for desk workers to alleviate the physical strain of prolonged sitting. By incorporating these stretches and movements into your daily routine, you can significantly prevent muscle stiffness, reduce pain, and improve overall posture. Contact your physiotherapists and let them prescribe you the best physiotherapy exercises for desk workers to alleviate back pain and help you stay healthy.
Remember, consistency is key to staying healthy. Spare some moments from your busy schedule each day to keep your body active and combat the effects of a sedentary work life.