Quick and Simple Movements

3 Quick and Simple Movements to Do at Work

Humans are designed to move; we are not designed to spend all day slumped in front of a computer.  However, in this era of technology more and more people are finding themselves stuck sitting at a desk for the duration of their working day.  This can very quickly lead to neck pain, back pain, shoulder pain, headaches or nerve pain down your arms.

If you are experiencing aches or pain from sitting at a desk all day, or if you routinely find that you have not moved for 2 hours, try the three exercises below.  These should be done every 30 minutes.  Set a timer on your computer, phone or watch to remind you.  Repeat each movement twice.  This will only take you 30 seconds!

30 seconds of movement every 30 minutes can reduce pain and stiffness, increase flexibility and improve concentration.

Exercises to Do at Your Desk

Every 30 minutes. Repeat each movement twice.

Upper Back Rotation

Upper Back Rotation
Sitting up tall on a chair with your arms crossed, turn your upper body round to one side.  Return to the start and repeat to the other side.

Shoulder Blade Squeeze

Shoulder Blade Squeeze
Sitting up tall on a chair, elbow bent to 90 degrees by your sides.  Push your elbows backwards, squeezing your shoulder blades together.  Return to the start.

Pelvic Tilt in Sitting

Pelvic Tilt Sitting
Sitting on a chair.  Tilt your pelvis forwards by gently increasing the curve in your lower back, then tilt your pelvis backwards by tucking your tailbone under and flattening your low back.  The movement should occur at your lower back, try not to move your upper back too much instead.

Key Message:

30 seconds of movement every 30 minutes.  Try it – you will feel better.  Bodies love movement.

If you would like further advice on preventing or treating work related pain, give us a call on 07702 847036 and speak directly to a Senior Chartered Physiotherapist, or click the ‘Book Online’ button to make an appointment. 

The Nebula Physio and Wellbeing Team
Share by: