A 10-minute office workout to get rid of neck and back pain
Tired of feeling tension in your neck, shoulders and back after long hours at your desk? You are not alone. Many office workers experience discomfort and pain from prolonged sitting. The good news is that you can alleviate these problems with a short and effective 10-minute office workout. These exercises can be completed during a break or spread throughout the day. In just 10 minutes, you can perform a series of office exercises to help relieve discomfort and improve posture.
Benefits of office exercises:
By incorporating these office exercises into their daily routine, desk workers can reduce the discomfort they feel when working at a desk for long periods of time, improve their posture, and increase their overall well-being.
- Comfort: These exercises can be done right at your desk, requiring minimal space and equipment. The entire routine takes just 10 minutes and can easily be incorporated into a desk worker’s daily schedule, making it a practical choice for maintaining well-being during a busy work day.
- Scientifically backed by: Research shows that a four-week routine of specific stretching exercises can significantly reduce neck and shoulder pain, improve neck function, and improve quality of life in office workers with chronic moderate to severe neck or shoulder pain.
- Neck, Shoulder and Back Relief: This routine includes specific exercises that target the neck, shoulders, and back, areas that often experience tension and pain from desk work. These exercises help release muscle tension, reduce stiffness and promote better flexibility.
- Improving posture: Several exercises in the routine focus on improving posture by strengthening the muscles responsible for maintaining an upright posture. Improved posture helps reduce discomfort and strain.
- Upper Body Strength: Exercises such as wall push-ups, inverted desk rows, and alternate shoulder bends help desk workers strengthen upper body muscles that can become weak from prolonged sitting.
- Stress reduction: Incorporating these exercises into your work day can provide moments of relaxation and mindfulness, helping to reduce stress and increase overall well-being.
- Consistency is key: Although this routine is designed to take only 10 minutes, consistency is key. Doing these office exercises regularly can lead to long-term relief and comfort while working at your desk.
The best practical and effective office exercises
1. Circle on the arm (3×15 repetitions)
Advantages: Arm circles are a simple but effective way to exercise the shoulder muscles and improve shoulder mobility. This exercise helps reduce stiffness and promotes better blood circulation in the shoulder area, making it ideal for office workers.
How to do it: Extend your arms straight out to the sides at shoulder height. Make small, controlled circular movements with your arms and gradually increase the size of the circles. After completing the set, change direction.
2. Neck rotation (3×10 seconds)
Advantages: Neck rotation improves the flexibility of the neck and relieves tension in the neck muscles. It is especially beneficial for those who spend a long time at their desk.
How to do it: Sit or stand straight. Slowly turn your head to the right and bring your chin closer to your shoulder. Hold this position for 10 seconds. Return the head to the center and repeat on the left side. Perform the movement gently to avoid strain.
3. Bending the neck (3×10 seconds)
Advantages: This exercise targets the muscles at the back of the neck, releasing tension and counteracting the strain caused by prolonged screen time. Helps improve neck posture.
How to do it: Slowly pull your chin toward your chest and feel a gentle stretch in the back of your neck. Hold this position for 10 seconds before returning to a neutral position.
4. Neck extension (3×10 seconds)
Advantages: Neck extension relaxes the muscles in the front of the neck and promotes flexibility. It is effective in suppressing the discomfort caused by leaning forward.
How to do it: Gently tilt your head back and look up at the ceiling. Hold for 10 seconds and then slowly return to the neutral position.
5. Chin tuck (3×10 repetitions)
Advantages: The chin tuck strengthens the neck muscles and helps alleviate the forward head posture common among desk workers. (1,2)
How to do it: Stand with your back straight against a wall. Gently press two fingers on the chin and push it forward. Hold for 3 to 5 seconds, then gently pull your chin back. Repeat 10 times.
6. Wall pictures (3×15 repetitions)
Advantages: Slides on the wall improve shoulder mobility and strengthen the upper back, counteracting slouched posture.
How to do it: Stand with your back to a wall, feet slightly apart from it. Press your lower back into the wall. Raise your arms, move them up the wall, then bring them back down. Repeat slowly.
7. Protraction and retraction of the scapula (3×10 repetitions)
Advantages: This exercise improves scapula mobility, improves shoulder function and reduces the likelihood of slouching.
How to do it: Sit or stand straight. Extend your arms forward to allow the shoulder blades to move apart (protraction). Then press the shoulder blades together (retraction).
8. Alternative shoulder flexion (3×10 repetitions)
Advantages: Exercise helps increase flexibility and range of motion in the shoulder joints, making daily activities such as reaching overhead, dressing, and carrying objects easier.
How to do it: Stand with your back to the wall. Raise one arm straight above your head and aim to touch the wall with your fingertips. Keep your other arm relaxed at your side. Slowly lower the raised arm back down to your side. Repeat 10 times for each arm, alternating arms in a controlled motion.
9. Wall press (3×15 repetitions)
Advantages: Wall handles strengthen the muscles of the chest and shoulders, which can become weak as a result of prolonged sitting.
How to do it: Stand at arm’s length from a wall. Place your hands on the wall at shoulder height. Lower your body toward the wall by bending your elbows, then push back to the starting position.
10. Table inverted row (3×15 repetitions)
Advantages: This exercise strengthens the back muscles. It’s a practical exercise that can be done in the office.
How to do it: Use a solid table. Lie under it, grasp the edge with your hands and pull your chest to the table. Lower yourself back down in a controlled manner.
Finish with a stretch: Door stretch (3×10-15 seconds)
Advantages: This stretching exercise effectively stretches and relaxes the pectorals (chest), lats, and shoulder muscles, which can all get strained and strained while working at a desk.
How to do it: Always perform this stretch gently and within your comfort zone. Place your hands on the door frame or the walls of the door. Gently lean forward so that your chest is close to the door frame. You should feel a gentle stretch in your chest and front of your shoulders. Hold the stretch for 10-15 seconds while maintaining a comfortable breathing rhythm. Relax, step back and release the stretch
Avoid any sudden or sudden movements and stop immediately if you feel any discomfort or pain. Stretching should be comfortable, not painful. Repeat this stretch several times throughout the work day to relieve upper body tension and improve posture.
Bottom line
These exercises are meant to be gentle and suitable for most people, but individual experiences may vary. Before starting any new exercise routine, especially if you have a pre-existing medical condition, are concerned about your health or are unsure of your fitness level, it is essential to consult a health professional or qualified fitness trainer.
Remember, these exercises are meant to supplement, not replace, any medical advice or treatment prescribed by your healthcare provider. Always prioritize your well-being and health when incorporating new exercises into your routine.
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