Three Quick Stretches To Help With Desk Related Posture & Pain
These are my three favourite stretches to help the desk bound for a range of neck and back complaints. All three stretches can be done at your desk. They only take a few seconds and will stretch out the lower mid and upper back as well as the neck, giving some of those poor overloaded tissues a little relief and a break.
Give them a go and let me know what you think!
Stretch No. 1
This stretch is lovely for your mid and upper back (your thoracic). It also reverses out the lower back and neck positions giving them a little break as well as stretches out your chest a little – especially if you have been hunching over a computer.
- Place your hands behind your head
- Lean back over the top of the back of your chair so that it supports your mid back
- Relax here for 10-20s
- Repeat as needed.
Stretch No. 2
This stretch gives a really nice rotation along the entire length of the spine, and by changing sides repeatedly it helps move the joints through range which they both crave and is needed for good joint health, as well as stretching out the long muscles that run along next to the spine.
- Reach one hand down the outside of the opposite leg
- Reach your other arm straight up into the air and turn your head to look at the top arm
- Hold for 2-3 seconds then change to the other side
- Repeat 4-5 times on each side.
Stretch No. 3
This stretch is lovely for your upper back, and also good for improving shoulder mobility.
- Slide your chair a little back from the desk
- Lean forward and place your elbows on the desk
- Push your head and shoulders downwards
- Bend your elbows so your hands come to the back of your neck
- Hold for 10-20s and repeat as needed.