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10 Physical Therapy Stretches You Can Do At Office

Most office jobs require you to sit at a desk for prolonged periods. Staying in the same position for about 7-8 hours leads to poor posture, pain in the neck, back or shoulders and stiffness in muscles. Stretching between work can maintain flexibility in your muscles, correct your posture and help you focus better. In other words, a few minutes of stretches can prevent the negative effects of prolonged sitting on your body. This blog discusses the top 10 physical stretches for the office that you can incorporate into your daily routine and improve your flexibility. 

Remember:

Everyone is unique and so are their stretching needs. You should talk to an expert physical therapist to know which stretches are right for you. 

10 Physical Therapy Stretches for Office 

Musculoskeletal problems like back pain, neck pain, shoulder aches or poor posture are common among desk job workers. Stretching can improve posture, reduce pain and relieve muscle tension, thereby preventing discomfort and long-term issues. Make it a habit to stretch for 5-10 minutes for every hour you work in front of a computer. Do the stretches every day and you will find a difference in your health. 

Also Read: Combining Physiotherapy with Other Treatments

Shoulder shrug

  • Stand with your feet shoulder-width apart. 
  • Let your arms hang naturally by your sides. 
  • Gently lift your shoulders towards your ears. 
  • Squeeze the shoulder muscles during the movement for 1-2 seconds. 
  • Now slowly lower your shoulders to the starting position. 
  • Repeat 10 times.

What are the benefits?

The primary goal of shoulder shrugs is to reduce the stiffness and tension in your shoulders and neck. It also builds the muscles in your neck and shoulders.

Shoulder rolls

How to do it?

  • You can do this standing or sitting. 
  • Roll your shoulders forward in a circular motion.
  • Reverse the motion. 
  • Repeat this 5 times in each backward and forward motion. 

What are the benefits?

Considered one of the simplest physical therapy stretches for office workers, shoulder rolls ease stiffness in the upper back and shoulders. 

Neck stretch

How to do it?

  • Sit straight on a chair. 
  • Gently tilt your head towards one shoulder. You will feel a stretch in the opposite shoulder. 
  • Hold the position for 15 seconds. 
  • Switch sides. 
  • Repeat 10 times every day. 

What are the benefits?

This simple neck stretch maintains flexibility in the neck muscles while relieving tension in the neck and shoulders. 

Upper back stretch 

How to do it?

  • Sit with your back straight. 
  • Extend your arms forward and clasp the hands together. 
  • Now use the clasped hands to round your upper back.
  • Tuck your chin towards your chest during the movement. 
  • Hold the position for 20 seconds.
  • Repeat 5 times. 

What are the benefits?

This stretching exercise works on the thoracic spine. It relieves tension in the upper back and shoulders while improving your posture. 

Lower back stretch

How to do it?

  • Sit on a chair with your feet flat on the ground. 
  • Gently lean forward letting your torso rest on your thighs. 
  • Rest your arms on your legs. 
  • Hold the position for 20 seconds. 
  • Return to the starting position slowly. 
  • Repeat 5 times. 

What are the benefits?

The exercise gently stretches the lumbar spine and its surrounding muscles, thereby relieving lower back tension.

Head glide

How to do it?

  • Stand with your back straight and shoulders relaxed.
  • Keep your head in a neutral position. It should align with your spine, neck and shoulders. 
  • Gently slide your head forward without tilting it. Your chin should extend outward. 
  • Hold the position for 1 second. 
  • Gently glide your head backwards and tuck your chin slightly. It should create a double-chin effect. 
  • Repeat 10 times in a slow & controlled manner. 

What are the benefits?

Head glides correct the forward head posture and reduce neck strain. It also reduces the likelihood of developing chronic muscle pain. 

Spinal twist

How to do it?

  • Sit straight on a chair.
  • Keep one hand on the backrest and the other on your thigh. 
  • Gently twist your upper back as far as possible without slouching. 
  • Hold the position for 20 seconds. 
  • Switch sides. 
  • Repeat 5 times every day. 

What are the benefits?

Spinal twist releases the tension in the back and improves spinal mobility. It helps prevent back pain and stiffness. 

Wrist and finger stretch

How to do it?

  • Extend the right arm forward with your palm facing upwards. 
  • Gently pull the fingers back with your left hand. 
  • Hold the stretch for 15 seconds. 
  • Repeat with opposite hands.
  • Repeat 10 times. 

What are the benefits?

It prevents strain injuries on your wrist due to repetitive movements. 

Calf stretch

How to do it?

  • Stand straight. 
  • Keep your hands on your desk. 
  • Take one step back with your right foot. 
  • Keep the right foot straight with the heel firmly on the ground. 
  • Lean into the stretch. 
  • Hold the position for 10 seconds. 
  • Switch legs. 

What are the benefits?

This relieves tightness and tension in your calf muscles and enhances blood circulation in the area.

Side stretch

How to do it?

  • Sit with your back straight and feet flat on the ground. 
  • Extend the right arm overhead.
  • Lean to the right side.
  • Hold the stretch for 15 seconds.
  • Switch sides. 
  • Repeat 8-10 times on both sides.

What are the benefits?

It works on the sides of your torso and spine maintaining flexibility in these areas.

Also Read: How Does Physiotherapy Help Prevent Future Injuries?

Physical Therapy Tips for Office Workers

Whether you are in your 20s or late 30s, it is crucial to stay active which often becomes a challenge amidst ha ectic office schedule. While you cannot change your work environment, there are stretches you can try at work to keep yourself fit under any circumstances. 

Here are some simple tips from expert physiotherapists for desk job workers:

  1. Use a chair that supports your lower back and allows you to keep your feet flat on the ground. 
  2. Position your computer screen at eye level to avoid straining your neck and eyes. 
  3. Take small breaks every 30 minutes or an hour and stretch. 
  4. Sit or stand with proper posture as guided by your therapist. 
  5. Switch the position of your chair or desk frequently to avoid muscle tension. 
  6. If possible, alternate between sitting and standing using standing desks. 
  7. Get physiotherapy sessions at least once a month. 

Stretches and exercises keep your muscles and joints flexible and mobile no matter how many hours you work in the same position. A physiotherapist can recommend the best exercises and guide you through the right technique of performing the exercises. If you work in Brampton and need relief from pain or stiffness, Physiotherapy First can help.

Also Read: How to Make the Best Use of Physiotherapy Sessions?

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