Working at a desk all day can take a serious toll on your body. Poor posture, limited movement, and repetitive motions can lead to chronic pain, stiffness, and decreased productivity.
Here are five essential stretches that every office worker should incorporate into their daily routine:
1. **Neck Rolls**: Gently roll your head in circles to release tension in your neck and shoulders. Perform 5 circles in each direction.
2. **Shoulder Shrugs**: Raise your shoulders up toward your ears, hold for 5 seconds, then release. Repeat 10 times to relieve shoulder tension.
3. **Seated Spinal Twist**: While seated, place your right hand on your left knee and gently twist your torso to the left. Hold for 30 seconds, then switch sides.
4. **Hip Flexor Stretch**: Stand up and step one foot back into a lunge position. Hold for 30 seconds on each side to counteract prolonged sitting.
5. **Wrist Extensions**: Extend your arm forward with palm up, then gently pull fingers back with your other hand. Hold for 20 seconds on each side.
Remember to perform these stretches at least once every hour. Set a reminder on your phone or computer to help you maintain this healthy habit.
If you experience persistent pain or discomfort, don't hesitate to book an appointment with one of our physiotherapists for a comprehensive assessment.
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