Desk Based Exercises

Physical health and wellbeing

Every month I will give you a suggested range of exercises or stretches to help you throughout your life. As many of us are returning to work after a summer break lets revisit our desk-based stretches. If you need the diagrams, please look below.

Apologies for the crude diagrams. I had a go at drawing.

Lower back stretch- Sitting upright place both hands on the bottom of your back and squeeze your elbows together. At the same time slight tilt your head back. Hold for 20 – 30 seconds.

Upper back/shoulder stretch – Sitting up straight clasp both hands in front of you and turn them so the palms are facing away from you. Push your elbows away and forwards of you. This will stretch our upper back and shoulder area. Hold for 20 – 30 seconds.
Side stretch – Stand up and place both arms above your head holding onto the elbow of the other arm. From your waist bend to the side feeling a stretch along the side of your waist and ribcage.
Shoulder shrug – Standing or sitting bring your shoulders as far up to your ears, hold for a few seconds and release. Repeat this an couple of times and feel the tension reduce along the top of your shoulders.
Neck stretch – Stand or sit upright and place both arms by your side. You may wish to clasp them behind your back loosely. Tilt your head slightly to the side and feel a stretch along the side of your neck. You may wish to push your shoulder down to enhance the stretch. Hold it for 20 – 30 seconds and return to an upright position then repeat on the other side.

Completing these exercises a few times each day will help to mobilise your back. Also participating in a form of movement that incorporates 3 dimensional movement is beneficial. If you have any questions please contact me here.

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