Chin Tucks

• Sit or stand up straight, and gently tuck your chin towards your chest, feeling a stretch along the back of your neck. 
• Hold for 15-20 seconds.

2. Shoulder Pain From Office Work

Shoulder tension is a common woe for desk-bound individuals. 

This can be due to the overuse of the muscles while working when not using correct ergonomic posture. One of the main ways to prevent shoulder discomfort is to set the armrests of your Ergonomic Chair up correctly. Ideally your ergonomic chair will have height adjustable armrests. If your office chair doesn't have adjustable armrests, it may not be actually ergonomic! Here's what to look for in an Ergonomic Chair!

The key is to set them to a height to where your shoulders feel supported but also relaxed and not pushed up too high or low which creates tension on the muscles.

Then slide the chair in towards the edge of the desk and see if the armrests are perfectly level. If they are either too high or low just change the chair height until they are flush. 

Then pull your keyboard and mouse towards the edge and slide all the way in until the armrest touches the desk. This allows you to then sit back and relax your arms on the armrest while being able to use the keyboard without ever having to lift or reach forward.

Shoulder Rolls

• Sit up straight, roll your shoulders backward in a circular motion for 30 seconds, and then switch to a forward roll 2/3 times a day. 
• This exercise helps improve circulation and alleviate tightness in the shoulder and upper back region.

Eagle Arms

• Bring your arms in front of you, crossing your right arm over the left. 
• Bend your elbows, bringing your palms together. 
• Lift your elbows to shoulder height and hold for 20 seconds.

3. Back Pain From Working At A Computer

The back often gets the brunt of the force while sitting and this could lead to discomfort over time. 

The best ways to minimize back pain is to move every 30 minutes for a micro break (2min) or, at minimum, every hour to get off the chair (2min). 

The reason behind this is that the load builds up in the lower back while sitting. 

Also, by keeping your shoulder blades/ upper back always engaged with the backrest it takes pressure from being sent into the lower lumbar. 

The erector spinae muscles along the spine and the muscles in the lower back can experience strain from prolonged sitting and poor posture. 

Seated back extensions and twists engage the erector spinae muscles, promoting flexibility and strength.

 These stretches also activate the core muscles, contributing to better support for the spine and reducing the risk of lower back pain.

Back Stretch

• Sit upright, interlink your fingers, and extend your arms in front of you. 
• Inhale deeply and arch your back, opening your chest toward the ceiling. 
• Hold for 20 seconds, exhale, and return to an upright position.
• This stretch promotes flexibility in the spine and relieves tension in the lower back.

Seated Twist

• Sit up straight, twist your torso to the right, placing your left hand on the outside of your right knee and your right hand on the back of the chair. 
• Hold for 20 seconds, then switch sides.

4. Hip Pain From Sitting

Sedentary jobs often contribute to tight hips due to shortening your hip angle while working seated at the desk. 

So please remember to always have your seat height raised up to where your hips are above your knees. A good way to visually check if the position is correct is take a pen/ pencil place on the top of your lap and give it a push. If it rolls down off the knee you are in a good position for the hips however, if it doesn’t roll just raise the chair height slightly until it does.

Prolonged sitting tightens the hip flexor muscles, specifically the iliopsoas. Between correct chair height and moving regularly means that the hip muscles don’t remain in a shortened position for too long which is when the tightness will then occur. 

Hip stretches like the pigeon pose and seated leg cross target the hip flexors, reducing tightness and improving flexibility. 

Stretching these muscles contributes to better hip joint health and helps prevent discomfort associated with prolonged sitting.

Hip Stretches For The Office 

Pigeon Pose

• While seated, cross your right ankle over your left knee. 
• Gently press down on your right knee to feel a stretch in your right hip. 
• Hold for 20 seconds, then switch sides.

Hip opener stretch

• While seated, scoot to the middle of your chair but be careful the chair doesn’t roll back. 
• Cross one ankle over the opposite knee. Keep your back straight and hinge forward at the hips, feeling a stretch in your right hip. 
• Hold for 20 seconds and switch sides.

Summary 

In just 10 minutes, this simple stretching routine can transform your workday, leaving you more energized and focused. 

The key is consistency – make these stretches a daily habit to experience lasting benefits. 

Remember, a healthy body contributes to a healthy mind. So, take that short break, show your body some love, and enhance your overall well-being. 

Your desk may be where you work, but with a little stretching, it can also be where you revitalize. Incorporate these stretches into your daily routine and let the positive effects ripple through your work and beyond. 

Your body will thank you!