Do you work all day at a desk? If so, you may have aches and pains from sitting too long and doing repetitive tasks. Working at a desk without frequent breaks can cause:

• Decreased circulation
• Muscle tension
• Muscle fatigue
• Joint pain from repetitive movements

The solution is to stretch and move around regularly. This will ward off muscle tension and fatigue from being locked into one position or range of motion for too long.

If you suspect you have an injury or have chronic pain in your back and neck, ask your doctor if these exercises are appropriate for you.

A first look

Before you choose your stretches, consider where you feel tension and what regular movements your job requires. For example, you might skip hand and wrist stretches if you don’t use a keyboard. Any stretch you choose should:

• Be done slowly without any bouncing
• Be held for at least 10 seconds
• Cause a feeling of muscle warmth, not severe pain (if it hurts, stop immediately)
• Be used as needed after every hour or two of prolonged sitting or repeated movement

Rx for too much sitting

Sitting in one position for too long can weaken muscles in your abdomen and legs. It can also create too much tension in other areas such as your back and shoulders. Try the following stretches and exercises seated at your desk. Return to a normal seated posture between each exercise.

• Drop your chin down toward your chest and hold; return to a normal seated posture.
• Lower one ear down toward your shoulder; switch sides.
• Turn your head to look back over your shoulder; switch sides.

The shoulders

• Shrug your shoulders up as high as you can, then pull them down low.
• Roll your shoulders forward and backward.

The back

• Stack your hands, extend your arms in front of your chest, and round your upper back, dropping your head for a deeper stretch.
• Lower your head and chest down toward your lap, knees open slightly, arms hanging loosely down to the floor.
• Lift one arm above your head and lean through your torso to the opposite side; switch sides.

The chest

• Stack your hands behind your lower back, extend your arms behind you, and lift them up slightly.
• Place your fingers on your outer ears, elbows lifted, and pull your elbows backward, squeezing your shoulder blades together.

The abdomen

• Sit erect on the edge of your chair and tighten your abdominal muscles by drawing your navel in toward your spine (“suck in your gut”). Hold 10 seconds and repeat five times.
• Keeping your abs tight as above, very slowly “march” your feet on the floor several times, striving for as little motion as possible in your torso.

The legs

• Use your hands to hug one knee in toward your chest; switch knees.
• Place an ankle above the opposite knee and slowly lower your chest toward your lap; switch legs.
• Sit on the edge of your chair, erect posture, abs pulled in tight, and hold a straight leg out in front of you (parallel to the floor).
• Place your hands, palms together, between your knees and squeeze your thighs together (hold 10 seconds, relax, then repeat several times).

The hands and arms (for those who type frequently)

• Make tight fists, then open your hands and stretch the fingers wide apart.
• Extend one arm forward, use the other hand to apply gentle pressure on the extended one, and press the palm down (bending at the wrist) to the floor, then up to the ceiling; switch sides.
• Place your palms together, extend your arms overhead, then drop your joined hands behind your head, elbows pointing to the ceiling.

Other suggestions

Get up and walk around several times throughout the day. Try to avoid having everything within your reach from your desk. Place file cabinets, printers, water bottles a short walk away. Also, bear in mind that these exercises should not replace regular cardiovascular and strength conditioning. Improving your overall fitness away from the desk better prepares you to withstand prolonged sitting. 

Do you work all day at a desk? If so, you may have aches and pains from sitting too long and doing repetitive tasks. Working at a desk without frequent breaks can cause:

• Decreased circulation
• Muscle tension
• Muscle fatigue
• Joint pain from repetitive movements

The solution is to stretch and move around regularly. This will ward off muscle tension and fatigue from being locked into one position or range of motion for too long.

If you suspect you have an injury or have chronic pain in your back and neck, ask your doctor if these exercises are appropriate for you.

A first look

Before you choose your stretches, consider where you feel tension and what regular movements your job requires. For example, you might skip hand and wrist stretches if you don’t use a keyboard. Any stretch you choose should:

• Be done slowly without any bouncing
• Be held for at least 10 seconds
• Cause a feeling of muscle warmth, not severe pain (if it hurts, stop immediately)
• Be used as needed after every hour or two of prolonged sitting or repeated movement

Rx for too much sitting

Sitting in one position for too long can weaken muscles in your abdomen and legs. It can also create too much tension in other areas such as your back and shoulders. Try the following stretches and exercises seated at your desk. Return to a normal seated posture between each exercise.

• Drop your chin down toward your chest and hold; return to a normal seated posture.
• Lower one ear down toward your shoulder; switch sides.
• Turn your head to look back over your shoulder; switch sides.

The shoulders

• Shrug your shoulders up as high as you can, then pull them down low.
• Roll your shoulders forward and backward.

The back

• Stack your hands, extend your arms in front of your chest, and round your upper back, dropping your head for a deeper stretch.
• Lower your head and chest down toward your lap, knees open slightly, arms hanging loosely down to the floor.
• Lift one arm above your head and lean through your torso to the opposite side; switch sides.

The chest

• Stack your hands behind your lower back, extend your arms behind you, and lift them up slightly.
• Place your fingers on your outer ears, elbows lifted, and pull your elbows backward, squeezing your shoulder blades together.

The abdomen

• Sit erect on the edge of your chair and tighten your abdominal muscles by drawing your navel in toward your spine (“suck in your gut”). Hold 10 seconds and repeat five times.
• Keeping your abs tight as above, very slowly “march” your feet on the floor several times, striving for as little motion as possible in your torso.

The legs

• Use your hands to hug one knee in toward your chest; switch knees.
• Place an ankle above the opposite knee and slowly lower your chest toward your lap; switch legs.
• Sit on the edge of your chair, erect posture, abs pulled in tight, and hold a straight leg out in front of you (parallel to the floor).
• Place your hands, palms together, between your knees and squeeze your thighs together (hold 10 seconds, relax, then repeat several times).

The hands and arms (for those who type frequently)

• Make tight fists, then open your hands and stretch the fingers wide apart.
• Extend one arm forward, use the other hand to apply gentle pressure on the extended one, and press the palm down (bending at the wrist) to the floor, then up to the ceiling; switch sides.
• Place your palms together, extend your arms overhead, then drop your joined hands behind your head, elbows pointing to the ceiling.

Other suggestions

Get up and walk around several times throughout the day. Try to avoid having everything within your reach from your desk. Place file cabinets, printers, water bottles a short walk away. Also, bear in mind that these exercises should not replace regular cardiovascular and strength conditioning. Improving your overall fitness away from the desk better prepares you to withstand prolonged sitting.