The human body thrives on movement, yet many of us spend hours sitting at desks, whether working from home or in an office. This sedentary lifestyle, often paired with poor posture, can take a toll on our hips, lower back, neck, and shoulders, leading to muscle tightness, joint stiffness, and nagging aches.
Physiotherapists report that about 90% of people seeking help for postural discomfort are office workers—a clear sign that prolonged sitting is a widespread issue. Fortunately, integrating simple desk exercises into your workday can ease these pains, boost mobility, and improve your overall comfort.
Below are five easy exercises you can do right at your desk. Aim to perform each for 60–90 seconds, repeating them 2–3 times throughout your day for maximum benefit.
1. Sitting Toe Touches How to do it: Sit in your chair with your hands resting on your thighs. Slowly bend forward, sliding your hands down the inside of your legs toward the floor—or as far as you can comfortably reach. Hold this position for 5 seconds, then gently curl back up to a seated position.
Benefits: This exercise stretches your lower back, spine, and hip joints, releasing tension built up from sitting too long. It’s a simple way to improve mobility and reduce stiffness.
2. Sitting Chair Rotations How to do it: Sit upright with your hands interlocked behind your neck. Keeping your spine long and straight, rotate your torso to one side, aiming for a 45-degree turn. Hold for a few seconds, then switch to the other side. Move slowly and repeat.
Benefits: This move targets stiffness in the thoracic spine (mid-back), a common trouble spot for desk workers. It helps loosen up the back and improve spinal flexibility.
3. Sitting Side Stretch How to do it: Sit tall with your fingers interlocked behind your neck. Lower one elbow toward the floor while raising the opposite elbow toward the ceiling, bending sideways at the waist. Hold for 20 seconds per side, feeling the stretch along your torso.
Benefits: This stretch relieves tightness in the sides of your body, which often tightens up from prolonged sitting. It’s great for elongating muscles and enhancing lateral flexibility.
4. Seated Spine Extension How to do it: Interlock your hands behind your head, keeping your arms near your ears. Lean back slowly, extending your torso over the chair’s backrest. Move back and forth between bending and extending in a controlled motion.
Benefits: Desk work often leads to a hunched posture, but this exercise counters that by mobilizing your spine into extension. It helps open up your chest and back, reducing slouch-related discomfort
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Compiled by:
Nellie Nthiga,
BDM
Chiropractic & Physiotherapy Health Centre
