Tired of feeling tension in your neck, shoulders and back after long hours at the office? You are not alone. Many office workers experience discomfort and pain from prolonged sitting. The good news is that you can alleviate these problems with a short and effective 10-minute office exercise routine. These exercises can be done during your break or even spread out throughout the day. In just 10 minutes, you can perform a series of office exercises that will help relieve discomfort and improve your posture.
Benefits of office exercises:
By incorporating these desk exercises into their daily routine, office workers can reduce the discomfort they feel when working long hours in the office, improve their posture, and increase their overall well-being.
- Convenience: These exercises can be performed right at your desk, requiring minimal space and equipment. The entire routine takes just 10 minutes and can be easily incorporated into an office worker’s daily schedule, making it a convenient choice for maintaining wellness during a busy workday.
- Scientifically supported: Research shows that a four-week routine of specific stretching exercises can significantly reduce neck and shoulder pain, improve neck function, and improve quality of life in office workers with moderate to severe chronic neck pain or shoulders.
- Neck, Shoulder and Back Relief: The routine includes specific exercises targeting the neck, shoulders and back, areas that often experience tension and pain from office work. These exercises help release muscle tension, reduce stiffness and promote better flexibility.
- Improved posture: Several routine exercises aim to improve posture by strengthening the muscles responsible for maintaining an upright position. Improved posture helps reduce discomfort and tension.
- Upper body strength: Exercises such as wall push-ups, inverted tabletop rows, and alternate shoulder curls help office workers strengthen upper body muscles, which can weaken after long periods of sitting.
- Stress reduction: Incorporating these exercises into your workday can provide moments of relaxation and mindfulness, helping to reduce stress and improve overall well-being.
- Consistency is key: Although this routine is designed to only take 10 minutes, consistency is important. Performing these office exercises regularly can lead to long-term relief and comfort during office work.
The best practical and effective office exercises
1. Arm circle (3 × 15 repetitions)
Benefits: Arm circles are a simple but effective way to work your shoulder muscles and improve their mobility. This exercise helps reduce stiffness and promotes better blood circulation in the shoulders, making it ideal for office workers.
How to proceed: Extend your arms straight out to the sides at shoulder height. Make small, controlled circular movements with your arms, gradually increasing the size of the circles. Reverse direction after completing the set.
2. Neck rotation (3 × 10 seconds)
Benefits: Neck rotation improves neck flexibility and relieves tension in the neck muscles. This is especially beneficial for those who spend long periods of time at their desk.
How to proceed: Sit or stand. Slowly turn your head to the right, bringing your chin toward your shoulder. Hold this position for 10 seconds. Return your head to center, then repeat on the left side. Perform the movement gently to avoid tension.
3. Neck flexion (3 × 10 seconds)
Benefits: This exercise targets the neck muscles, relieving tension and neutralizing tension caused by staring at screens for long periods of time. This helps improve neck posture.
How to proceed: Slowly tuck your chin toward your chest, feeling a slight stretch in the back of your neck. Hold this position for 10 seconds before returning to neutral position.
4. Neck extension (3 × 10 seconds)
Benefits: Neck extension relaxes the muscles in the front of the neck and promotes flexibility. It is effective in countering the discomfort caused by a forward leaning posture.
How to proceed: Gently tilt your head back, looking toward the ceiling. Hold the position for 10 seconds, then slowly return to the neutral position.
5. Chin Tuck (3 × 10 repetitions)
Benefits: The chin strap strengthens the neck muscles and helps alleviate the forward head posture common among office workers. (1,2)
How : Stand with your back straight against a wall. Gently press two fingers against your chin and push it forward. Hold for 3 to 5 seconds, then gently retract your chin. Repeat 10 times.
6. Wall slides (3 × 15 repetitions)
Benefits: Wall Slides improve shoulder mobility and strengthen the upper back, counteracting a hunched posture.
How to proceed: Stand with your back to the wall, feet slightly away from it. Press your lower back against the wall. Raise your arms by sliding them up along the wall, then bring them back down. Repeat slowly.
7. Scapular protraction and retraction (3 × 10 repetitions)
Benefits: This exercise improves scapular mobility, improving shoulder function and reducing the risk of sagging.
How to proceed: Sit or stand. Extend your arms forward, allowing your shoulder blades to move apart (protraction). Next, squeeze your shoulder blades together (retraction).
8. Alternate shoulder flexion (3 × 10 repetitions)
Benefits: Exercise helps increase flexibility and range of motion in your shoulder joints, making everyday activities like reaching, dressing, and carrying objects easier.
How to do it: Stand with your back flat against a wall. Raise one arm straight above your head, aiming to touch the wall with your fingertips. Keep the other arm relaxed at your side. Slowly lower the raised arm toward your side. Repeat 10 times for each arm, alternating arms in a controlled movement.
9. Wall push-ups (3 × 15 repetitions)
Benefits: Wall push-ups strengthen the chest and shoulder muscles, which can weaken from prolonged sitting.
How to proceed: Stand an arm’s length from a wall. Place your hands on the wall at shoulder height. Lower your body toward the wall by bending your elbows, then return to the starting position.
10. Reverse table row (3 × 15 repetitions)
Benefits: This exercise strengthens the back muscles. This is a practical exercise that can be done in the office.
How to proceed: Use a sturdy table. Lie under it, grab the edge with your hands and pull your chest toward the table. Go back down in a controlled manner.
Finish with the stretch: door stretch (3 × 10-15 seconds)
Benefits: This stretching exercise effectively stretches and relaxes the pectoral (chest), latissimus dorsi (lat), and shoulder muscles, all of which can become tight from office work.
How to proceed: Always perform this stretch gently and within your comfort range. Place your hands on the door frame or door walls. Gently lean forward, allowing your chest to come closer to the door frame. You should feel a slight stretch in your chest and the front of your shoulders. Hold the stretch for 10 to 15 seconds while maintaining a comfortable breathing rate. Relax, step back and release the stretch
Avoid any violent or sudden movements and stop immediately if you feel any discomfort or pain. Stretches should be soothing and not painful. Repeat this stretch several times throughout your workday to relieve tension in your upper body and improve posture.
The essentials
These exercises are intended to be gentle and suitable for most people, but individual experiences may vary. Before starting a new exercise routine, especially if you have pre-existing health conditions, concerns about your health, or are unsure about your physical condition, it is essential to consult a healthcare professional or qualified trainer.
Please remember that these exercises are intended to complement, not replace, any medical advice or treatment prescribed by your healthcare professional. Always prioritize your well-being and health when incorporating new exercises into your routine.
