Sitting at a desk all day can wreak havoc on your spine. The modern workplace requires us to be glued to our screens, often resulting in the dreaded "tech neck" and rounded shoulders. But it doesn't have to be this way.
The Danger of Prolonged Sitting
When you sit for extended periods, the muscles in the front of your body (like your chest and hip flexors) become tight and shortened, while the muscles in your back become stretched and weak. This muscular imbalance is the primary cause of desk-related pain.
"You don't need a gym to protect your spine. Five minutes of targeted movement every few hours is enough to counteract eight hours of sitting."
1. The Chin Tuck
This exercise strengthens the neck muscles and helps reverse tech neck.
- Sit up straight and look straight ahead.
- Place a finger on your chin.
- Without moving your finger, pull your chin and head straight back until a good stretch is felt at the base of the head and top of the neck.
- Hold for 5 seconds. Repeat 10 times.
2. Scapular Retractions
Perfect for waking up the muscles between your shoulder blades that get stretched out when you slump.
- Sit up tall and relax your shoulders down.
- Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
- Hold the squeeze for 10 seconds.
- Release and repeat 5 times.
Need Professional Help?
If these stretches cause pain, or if your back pain persists despite regular movement, it might be time to consult a professional. At Relieve Physiotherapy, we provide in-home assessments to help design a custom ergonomic and physical therapy plan.
Book a Home Assessment