Exercises for the Desk Worker

Listed below are a couple of quick and easy exercises that you can do if you feel tight when sitting at your desk or to help prevent pain/tightness from occurring. Basically what these exercises are doing is just the opposite of what you do at your desk all day.

Neck retractions

 

Instructions: Sitting tall, slightly tuck chin down into neck. Keeping chin down, slide head backwards on neck as far as comfortable. Hold, relax and repeat.

Reps: 10

Hold: 3 seconds.

Frequency: 2x/day

Trap stretch

 

Instructions: Sitting tall, turn head to one side and tip ear to the opposite shoulder. Rest hand on side of head and use to pull for an additional stretch.

Reps: 2

Hold: 30 seconds.

Frequency: 2x/day

Levator stretch

 

Instructions: Seated, turn head to one side and drop head forward-"smell your armpit". Rest same side hand on back of head and use it to pull for an additional stretch.

Reps: 2

Hold: 30 seconds.

Frequency: 2x/day

Prone press ups

 

Instructions: Lying on stomach with hands on floor at shoulder level. Slowly push upper body up off floor keeping pelvis in contact with floor. Keep buttocks relaxed and allow  low back to 'sag'.

Reps: 2

Hold: 30 seconds.

Frequency: 2x/day

Mid-back extensions

 

Instructions: Clasp hands together and gently place behind neck. Slowly lean backwards and bring elbows out and back.

Reps: 2

Hold: 30 seconds.

Frequency: 2x/day

General Rule:

20/20/20 rule- every 20 minutes, look 20 feet away for 20 seconds.

Josiah Thunshelle, PT