Desk job seems to be easier than manual labor as there is a reduced chance of occupational injuries, but studies show that even office workers present with work-related musculoskeletal disorders. As it turns out, sitting in one place for long periods can affect your joints, muscles, and posture.
Mostly, the spine and upper extremities are affected by prolonged desk work however other areas of the body are not exempt. You can rejuvenate your physical health through exercises that counter the debilitating effects of a sedentary work life.
Here are 5 exercises to do if you have a desk job
- Scapular wall slide
Working on the computer for longs hours day after can result in a forward head and rounded shoulder posture (FH&RSP). Chronic FH&RSP can affect your cervical and thoracic spine structure, and reduce the space in your rib cage, thus directly affecting your breathing. This exercise will help you improve your posture and counteract those potential changes.
Stand with your back against a wall. Your head, shoulders, and lower back should be in contact with the wall. Stretch out your arms on the wall and flex your elbows to 90°. Slowly move your arms upwards, sliding them on the wall, while also extending your flexed elbows, and then slide them back into the starting position.
Perform 3 sets of 10 repetitions.
2. Pec Stretch
Stand in the middle of a doorframe. Place your arms along the frame with your elbows flexed to 90 deg. Gently lunge forward keeping your arms relaxed on the door frame to allow your pecs to stretch. Hold for 30 seconds, then step backwards to remove the stretch. Repeat 5 times.
Long periods of sitting affect your lower back and hips as well. Low Back Pain is among the most common musculoskeletal disorders worldwide. The next three exercises target areas that will decrease the stresses of prolonged sitting on the spine and hips.