By Mara Martin, PTA

We’ve all heard that sitting has become somewhat of an epidemic in American culture, with some experts saying sitting is even more harmful than smoking. Studies report that the average American now sits for 9.5 hours per day, with 1 in 4 adults reporting they sit for at least 8 hours every day.  And those numbers have continued to climb since the Covid pandemic, especially with an uptick in modern day conveniences such as online shopping, order pick-up, and the transition to work from home. 

Prolonged sitting has been linked to many different health risks such as cardiovascular disease, obesity, diabetes, and an array of musculoskeletal issues – particularly neck and back pain. One simple way to combat these nagging pains is to take multiple short breaks, or “microbreaks”, to stretch it out and change up your posture throughout the work day.

Keep reading for 10 easy exercises to incorporate into your daily routine: 

1) Thoracic Mobilization

Perform this one right at your desk. Move your chair a few inches away from your desk to give yourself some room. Start with your hands clasped behind your head, then lean forward until your elbows touch the desk. From there, gently sink your head between your elbows until it’s slightly below the desk surface. You should feel a stretch in your upper back. Hold for a few seconds, then return your head to the starting position. Repeat for 10-15 repetitions.

2) Figure 4 Stretch

While sitting, cross one leg over the other to make a “figure 4” position. Bend forward slightly to enhance the stretch in your outer hip/glute. Hold for 30 seconds, then switch sides.

3) Upper Trap Stretch

This one can be done sitting or standing, so perform it however it feels best! Start with a tall posture, keeping your shoulders relaxed. From there, tilt your head to the left, bringing your ear towards your shoulder without rotating your head. You can use your left hand to gently pull your head even further to enhance the stretch. You should feel this on the opposite side of your neck. Hold this for 30 seconds, then switch sides.

4) Wrist Flexion/Extension Stretching

This exercise can be done while sitting or standing. Straighten one arm out in front of you. Use your opposite hand to gently pull your palm down. Hold for a few seconds, and then pull your palm up. You should feel a stretch through the wrist/forearm musculature. Alternate between these two positions for 10-15 repetitions, then repeat on the opposite hand.

5) Soup Bowls

Begin in a sitting or standing position with upright posture. Turn your palms upwards, as if you were holding “soup bowls”, with your elbows at your sides. From there, rotate your arms outwards and squeeze your shoulder blades back. Return to the starting position, while maintaining the soup bowl position throughout the whole exercise. Perform 10-15 repetitions. 

6) Hamstring Stretch

Perform from either sitting or standing. Straighten one leg in front of you with your heel on the ground and toes pulled back towards you. Reach forward as far as you can towards your toes, keeping your back flat. You should feel this stretch on the back of your leg. Hold for 30 seconds, then switch legs.

7) Back Bends With Pec Opener

This exercise can be performed in sitting or standing, but may be more effective from standing if your backrest is too high. Begin by clasping your arms behind your head. Pull back your elbows as you simultaneously lean your trunk backwards. Cue yourself to lift your chest and press your hips forward to create an arch through your low back. Take a deep breath, then exhale as you return to the starting position. Repeat for 10 reps. 

8) Hip Flexor Stretch

Start in a standing position with a staggered stance. With the front knee bent, tuck your pelvis and slowly shift your hips forward. You should feel a gentle stretch in your back leg along the front of the hip. Hold for 30 seconds, then repeat on the opposite leg.

9) Forward Folds

Begin in a standing upright position. Reach your arms overhead, then slowly reach down to the floor as far as you can. Try to keep your knees straight and round through your low back to stretch both the hamstrings and lumbar spine. Hold for a few seconds at the bottom, then return to the starting position. Perform for 10-15 repetitions.

10) Miracle Stretch

From an upright position, reach your arms behind your back. Clasp one hand over the other wrist (if mobility allows), squeeze your shoulder blades together and lift your hands away from your back as far as you can. Lift your head slightly as you hold this position for 30 seconds.

Final Thoughts

Don’t let a desk job derail your health. Make a conscious effort to incorporate more standing, walking, and stretching into your daily work routine to help combat the adverse effects of a sedentary job. 

If you need a little more guidance than this blog provides, call or text Optimal Physical Therapy at 920-648-2400 to schedule an evaluation today!