5 Stretches to Relieve Common Desk Job Aches and Pains

 5 Stretches to Relieve Common Desk Job Aches and Pains

Do you spend most of your day hunched over a desk, typing away at a computer? If so, you’re not alone. Millions of people around the world have desk jobs, and unfortunately, these jobs can often lead to aches and pains in the neck, back, shoulders, and wrists.

Here at Divine Care Physiotherapy in Langley, BC, we see many patients suffering from these very issues. The good news is, there are simple things you can do to prevent and alleviate these discomforts, such as incorporating regular stretches into your workday.

5 Stretches for Desk Job Relief:

1. Neck Rolls:

• Sit up tall with your shoulders relaxed and chin tucked slightly.
• Slowly roll your head in a circular motion, starting with a small circle and gradually increasing the size.
• Repeat 5 times in each direction.

2. Shoulder Shrugs:

• Sit with your shoulders relaxed and arms by your sides.
• Slowly shrug your shoulders upwards as high as they comfortably go.
• Hold for a few seconds and then slowly release.
• Repeat 10 times.

3. Thoracic Spine Twist:

• Sit upright with your feet flat on the floor.
• Gently twist your upper body to one side, keeping your hips facing forward.
• Hold for a few seconds and then repeat on the other side.
• Repeat 5 times each side.

4. Wrist Extensions and Flexions:

• Extend your arm out in front of you, palm facing down.
• Gently bend your wrist back as far as comfortably possible, keeping your fingers straight.
• Hold for a few seconds and then relax.
• Repeat 10 times.
• Then, flip your palm up and gently bend your wrist forward, keeping your fingers straight. Hold for a few seconds and relax. Repeat 10 times.

5. Palm Squeeze:

• Clasp your hands together in front of your chest, fingers intertwined.
• Gently push your palms together, creating resistance.
• Hold for a few seconds and then relax.
• Repeat 10 times.

Bonus Tip: Get up and move around every 30 minutes! Take a short walk, do some jumping jacks, or simply stretch at your desk.

By incorporating these simple stretches into your daily routine, you can help to alleviate common desk job aches and pains and improve your overall well-being.

If you are experiencing persistent pain or discomfort, it is important to consult with a registered physiotherapist like the ones here at Divine Care Physiotherapy in Langley, BC. We can help you identify the source of your pain and develop a personalized treatment plan to get you back to feeling your best.

Call us today at (604) 530–6511 to schedule an appointment!