Many working professionals, especially those with full-time desk jobs, feel stiff and sore after sitting all day. Staying in static positions for long periods of time can cause discomfort in your neck, shoulders, back, and hips. Hunching over your desk and not moving frequently causes joints to fall out of their proper alignment. In light of that fact, here are 5 stretches you can do from your desk to counteract pain and avoid more serious joint health issues later on.

1. Neck Stretch

Place one hand lightly on the top of your head, pulling your head towards one shoulder, stretching the opposite hand towards the ground. Let your shoulder drop and hold this stretch for 30 seconds.

Neck pain is a common issue for many people with desk jobs. If you’re regularly typing at a computer, on phone calls, or bending your head to text, you’re putting extensive strain on your neck. This stretch can help release some of that tension.

2. Chest Opener Stretch

Clasp both hands behind you, near the base of your spine, and roll your shoulders back and down. Hold the stretch for 30 seconds while taking deep breaths. To extend your stretch to include the front of your neck, gently take your gaze up towards the ceiling and tilt your head back.

This stretch is an important counter-movement to the daily hunching over desks and phones. It can do wonders in relieving tension in your upper back and improving your posture.

3. Quad Stretch

Begin stretching your quadriceps by holding onto a chair, table, or windowsill with one hand for support. Use your other hand to pull one foot behind you, gently pressing your heel towards your butt. This stretch will be done using your hand and foot on the same side. Make sure you’re keeping your knees together as you stretch.

If you are sitting for most of the day, your legs are likely not getting enough of a stretch. Taking a moment to stretch your quads can help to prevent stiffness, cramping, and pain in the future.

4. Shoulder Rolls

Roll your shoulders forward and backward several times to loosen up your upper body. Do 10 reps each way, rest and repeat 2-3 times throughout the day.

The stillness of sitting all day can cause your shoulders to feel stiff and unused. Rolling your shoulders is an extremely simple way to exercise your joints and feel looser. This can easily be done at your desk.

5. Spinal Twist

Sit up straight in your chair with a tall spine, keep your hips straight forward, and rotate your torso to the right. As you rotate, place your left hand on the outside of your right thigh to help you gently deepen your stretch. Hold for 30 seconds, and then rotate to the other side.

A spinal twist is a simple and satisfying way to stretch your lower back during the day.

One Extra Tip from MidAmerica Orthopaedics

Every hour or so, get up from your desk and walk around. Moving your whole body is one of the best things you can do to ease tension from sitting at a desk. These simple tips can help improve your overall mobility and prevent future injuries.

If you’re concerned about your joint health, schedule a visit with Dr. Sarkis M. Bedikian. Dr. Bedikian believes in doing all he can in the pursuit of returning his patients to a full, active lifestyle. Whether the issue is a worn hip or knee in need of replacement or revision, Dr. Bedikian strives to dramatically improve the quality of life for his patients.

To learn more about MidAmerica Orthopaedics and the different treatment options available to you, request an appointment online or call (708) 237-7200. MidAmerica Orthopaedics serves various areas such as Chicago, Tinley Park, Palos Hills, Mokena, Evergreen Park, New Lenox, Oak Lawn, Orland Park, and more.