Whether you’re working from home or in an office, spending a lot of time seated at a desk can cause discomfort in your back, neck and shoulders. These at desk stretches are easy, quick and simple to help you relieve tension and improve posture.
Stretches You Can Do At Your Desk
After spending a lot of time sat my my desk (or on my bed, on the sofa or at the dining table), I started to suffer from tight shoulders and a sore neck. So I spoke to our resident Sports Therapist / Osteopath Modestas to come up with a few stretches that were quick, easy and could be done at your desk.
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At Desk Y-Press
The main purpose of the Y-press is as an activation exercise to engagethe rhomboid muscles. These are the muscles that connect across your shoulders blade – which help with posture.
How To Do The Y-Press
Sit tall, lift your arms above your head bringing them into a Y shape. Keeping your elbows locked, squeeze your shoulders blades towards each other and hold. You should be able to feel the muscles engage – hold for 5 seconds – release and repeat.
Hold each repetition for 5 seconds. Complete for a total of 2 sets of 12 repetitions.
At Desk T-Press or W-Press
For the T-press, arms would be out straight, parallel to the ground. Pictured above is the W-press (in the interest of space).
Whilst the Y-press works on the upper fibres of the rhomboids and trapezius muscles, the W-press targets the mid to lower fibres of rhomboids and trapezius.
HOW TO DO THE W-PRESS
Open your arms with wrists in line with shoulders, and elbows bent, in a W shape. Squeezing your shoulder blades together and hold for 5 seconds – release and repeat.
Hold each repetition for 5 seconds. Complete for a total of 2 sets of 12 repetitions.
Cervical Spine Desk Stretches & Mobilisation
For your cervical spine, or neck, there are 3 different mobilisation options:
- cervical rotation
- side bends
- flexion and extension
How To Mobilise Your Cervical Spine
To perform cervical rotations, you simply look over each shoulder, keeping your chest facing forwards. Hold for 3 seconds on each side before moving to the opposite side.
To perform side bends, keeping your shoulders still, bring your right ear towards your right shoulder. Hold for 3 seconds on each side before moving to the opposite side.
For flexion and extension, begin by tucking your chin to your chest and then lift your head up and back looking up towards the ceiling. Hold for 3 seconds in each direction, before switching.
Hold each repetition for 3 seconds. Complete for a total of 2 sets of 18 repetitions (i.e 8 each side).
Cervical side bends can also be performed as a stretch. Keeping your shoulders still, bring your right ear towards your right shoulder then use your right hand over your head to encourage the stretch. Hold for 30seconds each side.
Seated Threading The Needle
Seated threading the needle is another mobilisation for your thoracic spine (mid back).
How To Thread The Needle
Sitting tall, open your arms parallel to the floor in a t shape. Place your right hand on your chest, the slide it across your left arm until you can feel a comfortable stretch. Ensure you keep your left elbow straight.
Slowly move your right arm back to the centre of your chest and repeat.
Complete for a total of 2 sets of 16 repetitions (8 on each side).
Standing Chest Stretch With Wall
This stretch targets your chest, shoulders and upper arms which reduces rounding of the shoulders to improve posture.
How To Do Standing Chest Stretch
Standing close to a wall, place your hand on the wall – anywhere between 45deg and 90deg- fingertips facing behind you. Slowly turn your body away from the wall, keeping your arm straight until you feel the stretch across your chest.
Hold at the point where you feel the stretch – it might be uncomfortable but should not be painful. When the stretch begins to ease, push your chest forward and squeeze shoulders blades towards each other to deepen the stretch further.
Hold for 30seconds each side.
While we’re all working form home we need to do best we can to look after our joints and muscles. Taking some time out to do these mobilisation exercises and stretches, as well as moving away from your desk entirely to walk around or going for a walk during your lunch break, will do wonders for any aches and pains.
Movement will also help you with your mind and concentration, helping you to be more productive during working hours.
Outside of work hours, try a magnesium bath to help relax your mind and muscles.
Any other tips for keeping comfortable when working from home?!
Elle
Pin These Quick Desk Stretches For Later:
Some great ideas here – I really need to do stuff like this more often