6 Simple Desk Stretches for Busy Professionals

Sitting at a desk for a minimum of 8 hours per day, plus an hour commute to work really takes a toll on the body.  These prolonged static postures put our body at risk for injury and also hinders performance for gym goer’s. As we have transitioned into a society that sits for 12+ hours per day, we have to learn how to adapt to keep ourselves pain free. 

Back and neck pain has become an epidemic due to a phenomenon called the “upper and lower crossed syndromes” and our physiotherapists at the Coquitlam Wellness Centre see this everyday. This term was coined to describe the patterns that present in the body when we sit for long periods of time (see picture).

Certain muscles will shorten and become tight such as the chest and back of the neck, while other areas become weak such as between the shoulder blades and front of the neck. Over time, this leads to headaches, neck and back pain and eventually degeneration to the spine. 

The Physiotherapists at Coquitlam Wellness educate our patients on their posture and static positions so they can be active in their own care. Think of your day as being an accumulation of posture and movement. If you currently spend the majority of your day in a seated static posture then your overall goal should be to decrease the amount of time in that posture and increase the time you spend moving and stretching. That means that taking short microbreaks at your desk every 20-30 minutes can be just as effective as going for a 30 minute walk on your lunch break. 

These stretches we have outlined have been effective in eliminating pain in our patient population.  Give these a try throughout your day to help reduce that nagging neck and low back pain:

1. Brugger’s position of relief (1-2 times per hour)

This is not as much a stretch, as its a position that helps to reverse the upper and lower crossed symptoms at your desk during the day. Holding this posture for 45-60 seconds once or twice an hour significantly reduces neck and back pain from sustained desk postures. 

How to do this:

• Sit up straight in your chair with your back not touching the back rest
• Gently roll your hands outwards and pull your shoulder blades together
• Then tuck your chin under and slightly extend your head up and back
• Hold for 45 to 60 seconds

2. Trap stretch (once per hour or as needed)

• Sit up straight in your chair and pull the shoulder blades down and back 
• Bend your head lightly to 1 side and apply very slight pressure with your same side arm
• Lightly reach down with your opposite arm and hold for 30-45 seconds per side.

3. Gluteal stretch (once an hour)

• This gluteal stretch is great to reduce low back pain from sitting. 
• Start in a straight, upright posture.
• Lift your right foot up over the left knee and lightly press down on the right thigh until you feel a stretch in the right glut area.
• Hold for 30 seconds and switch to the other side. 

4. Hip flexor stretch (once an hour)

• Also an essential stretch to reduce low back and hip pain. 
• Push your chair back slightly and kneel down with your right knee (as long as it doesn’t cause knee pain).
• Make sure your left knee is not passing forward over your toes.
• Gently squeeze your right buttock to intensify the stretch in the front of the right hip and hold for 30 seconds.
• Then switch sides.

Note: this can also be done with the right knee elevated in a lunge position if its too painful to kneel down

5. Chin tucks (2-3 times per hour)

• This will not only stretch the muscles at the base of the skull but also help strengthen the muscles in the front of the neck.
• Sit up straight with your shoulder blades lightly squeezing back and down and tuck your chin in like you’re trying to make a double chin.
• Hold for 30 seconds

6. Pec stretch (once an hour)

• This stretch helps to reduce the strain in the shoulders.
• Lightly press your left hand into your desk with your arm straight and slowly rotate your chair away from that side (towards the right).
• Hold for 3 seconds and then switch sides.

Although it is very helpful to have stretches to do at your desk, the goal should always be to increase muscle activation of the muscles that have become weak, while stretching muscles that have become tight. Stretching alone will not produce long lasting changes in your pain. Our Coquitlam Physiotherapists encourage patients to keep an exercise band at their desk to help them stretch as well as do light strengthening exercises.