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It seems like everybody is spending most of their time locked in front of a computer. Hours at a time, day after day, frequently coupled with job stress. And this is tough on your body! Desk jobs might not seem physically taxing, but they can certainly cause us some physical problems.

The Problem With The “Desk-Job”

Certain muscle groups are tensed-up for long periods of time, circulation is restricted, and joints remain in a static position. All of this leads to varying degrees of discomfort. To help you get through the day, I recommend the following exercises. Try to do them every couple of hours or as needed.

These exercises are supposed to be gentle, forget “no pain, no gain”. If you feel pain stop immediately!

4 Helpful Exercises to Combat Sitting All Day

  1. Get up off your butt (frequently)
    The easiest exercise of the bunch. Stand up and move around.
  2. Chest Stretch
    And while you’re up, clasp hands behind your back and as you breathe, reach your hands down. You should feel a pleasant stretch across your chest. Repeat 3 times and count to 10.
  3. Shoulder Shrugs
    And if you’re feeling ambitious, inhale and lift your shoulders up towards your ears, exhale and let them drop. This exercise should reduce shoulder and neck tension. Repeat 5 times slowly.
  4. Head Retraction
    And while you’re up, let’s not forget your neck (which has probably been straining in what we call a “head forward posture”). Place an index finger on your chin (helps you keep your head level). Pull your head back over your shoulders as far as you can comfortably go. This should help reposition the cervical vertebrae in your neck and redistribute pressure on the discs. Repeat 5x and hold the position for a count of 5.

In addition to these four exercises, there are other ways you can combat sitting all day such as investing in a standing desk or even a treadmill desk. Both of these options allow you to easily work while standing instead of sitting. If you are unable to get a desk that allows you to stand or walk while you work, you can also set an alarm each hour to remind you to get up and walk around for 5-10 minutes.

If you find yourself starting to suffer from hip pain or low back pain and have a desk job, sitting all day is the most likely cause of this pain. Try the exercises above or find ways to get up and move more during your workday.

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