Mobility for the Desk Worker

With gyms being closed again and working from home being a new reality for many people, extended time in front of computer screens is inevitable these days. This means more time spent in that typical “desk posture” that is all too familiar: head forward, shoulders rounded, and back slouched. While there isn’t anything wrong with this position for short periods, extended time spent here can cause discomfort. It commonly results in: a stiff mid back, q sore neck, and tension headaches. Here are some movements that you can do just about anywhere that will provide some relief after those long hours at the desk. 

Upper Back (Anatomy: Thoracic Spine + Latissmus Dorsi)

Exercise: Lats Stretch with Thoracic Extension

When slouched at a desk the upper/mid back (thoracic spine) put into flexion as it’s rounded forwards. Over longer periods of time, this can create strain on the back, neck and shoulder muscles. Introducing some thoracic extension and rotation can be a great way to counteract the effects of being in this position.

HOW TO:

Keeping your palms facing up and arms in front of your head will put the shoulders in an externally rotated position and will also stretch your lats, which are often tight too.

Start with your elbows on the edge of your chair, desk, or bed, sit your hips back onto your heels, and drive your chest towards the floor, creating an arch in your mid back. Hold for 5 seconds, and repeat 10 times

Front of Chest (Anatomy: Pectoralis Major/Minor + Shoulders)

Exercise: Pec Stretch + External Rotation

The shoulders are another area that are often affected by prolonged desk work. The shoulders tend to round inwards towards the centre of the chest. This creates a build-up of tension on both the front and back of the shoulder muscles, and can lead to a number of different strength and mobility deficits. Spending some time opening up the front of the shoulder, while strengthening the back of the shoulder muscles can reduce the strains placed on them throughout the day

HOW TO:

Start with your arm at a 90-degree angle to the wall, lean forward onto your front leg slightly, and gently rotate your torso away from the wall.

You can place your arm at different angles to stretch the different fibers of the pectoralis major/minor muscles. Hold for 5 seconds and repeat 10 times. 

Low Back + Hips (Anatomy: Lumbar Spine + Pelvis)

Exercise: Pelvic Tilts

Sitting in a chair for extended periods of time means the back and hips can’t move through full range of motion. While there are many different movements that are beneficial for the hips and lower back, tilting the pelvis forwards and backwards through full range of motion is a simple yet effective way to move that area of the body and maintain joint health.

HOW TO:

Place your hips against the wall and slowly try to tilt your pelvis backwards, as if you were trying to tuck your tailbone between your legs. Try to get you lower back flat against the wall. Repeat through this motion 10 times. Watch it in motion here.

Neck (Anatomy: Cervical Spine + Deep Neck Flexor Muscles)

Exercise: Chin tucks 

A simple but effective exercise to help ease any strain placed on the back of the neck from gazing down at a phone or computer screen. This exercise is great because it helps stretch the back of the neck, while also engaging the muscles in the front of the neck, which are often underused and usually in need of some light strengthening.

HOW TO:

Place one hand on the back of your head, and the webspace of your other hand around your chin. Your back hand should stabilize the head and neck while you use your front hand to gently push your chin in towards your neck. Hold for 5 seconds and repeat 10 times.

There are countless ways to deal with the aches and pains that come with prolonged sitting, and these are just some of the ways to do so. Again, slouching and sitting at a desk are NOT inherently “bad” but being sedentary for most of your waking hours, is. The most important thing is to break up long periods of sitting with some movement. Movement is medicine! 

These are great exercises for general mobility, but if you’re experiencing pain please seek out a healthcare professional for an assessment. If you would like a more in-depth plan to improve your posture or deal with any pain or injuries you may have, you can always book a treatment with me.