For the office workers among you, whether you’ve been working from home for the past few months or have been at your usual desk, no doubt you’re aware of the bad posture that comes from sitting at a desk all day. Hunched shoulders, a bit of back pain, a tight neck… All these things can be avoided, so here are some easy exercises you can do to help all without having to leave your chair!
Thoracic Extensions
Sit up in a chair with a low back and place your hands on the back of your head while looking up at the ceiling. Once in this position, bend backwards over the back of the chair until you feel the stretch in your back muscles, hold for a few seconds and then release and repeat.
You can do this any time you begin to get a sore back or neck or feel your shoulders slouching.
Chin Tuck
This is a great way to alleviate neck pain and to maintain a good posture. Stay seated and then move your chin to your chest, hold for a few seconds and release. It should stretch out the muscles in your neck – ideal for those of you working long hours without much time to move around.
Trap stretch
Being sat down for long periods of time in the same position, like you would while using a computer, can cause strain on the trap muscles in the upper back, which are there to help with neck and head movements. These muscles being tight is the most common cause of headaches – so if you feel a head ache starting or generally have neck or back ache, give this a try.
Start off by sitting up with your back straight, holding on to the chair with one hand, tuck your chin in and tilt your head to the side while continuing to look straight ahead. Place your other hand on the top of your head and hold the position for around half a minute and then return to a natural position. Repeat on the other side, just remember not to force your head into a position – no one wants a desk based injury!
