Desk-Based Exercise Programme for Workplace Wellbeing

If you spend ages glued to your desk like me, this little exercise routine is just the ticket!

It’s all about keeping your shoulders and neck moving, loosening up those wrists, and giving your back a good stretch, so you can wave goodbye to those niggly aches and pains that tend to crop up when you’re stuck at work. The best bit? You can do every exercise whilst sitting at your desk or simply standing nearby!

Shoulder and Neck Mobility

1. Shoulder Rolls: Sit upright and gently roll your shoulders forwards in a circular motion 10 times, then reverse and roll backwards for another 10 repetitions.
2. Neck Side Stretch: Keeping your back straight, slowly tilt your right ear towards your right shoulder until you feel a gentle stretch along the left side of your neck. Hold for 10 seconds, then repeat on the left side. Do 2-3 times each side.
3. Chin Tucks: Gently draw your chin back, as if making a double chin, to lengthen the back of your neck. Hold for 5 seconds and repeat 10 times.

Wrist Mobility

1. Wrist Circles: Extend your arms in front of you and make gentle circles with your wrists, 10 times in each direction.
2. Prayer Stretch: Place your palms together in front of your chest (prayer position) and gently lower your hands towards your waist while keeping your palms pressed. Hold for 10-15 seconds and repeat twice.
3. Finger Stretches: Spread your fingers wide apart, hold for 5 seconds, then make a tight fist. Repeat 10 times.

Back Stretches

1. Seated Spinal Twist: Sit tall, place your right hand on the back of your chair and your left hand on your right knee. Gently twist your torso to the right and look over your shoulder, holding for 10 seconds. Repeat on the other side. Perform 2-3 times each side.
2. Cat-Cow Stretch: While seated, place your hands on your knees. Arch your back and look up (cow pose), then round your back and drop your chin to your chest (cat pose). Alternate slowly for 10 repetitions.
3. Shoulder Blade Squeeze: Sit or stand tall, squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds and repeat 10 times.

Repeat this routine 2-3 times throughout your workday to help maintain flexibility, reduce discomfort, and support overall musculoskeletal health. Always perform movements gently and within your comfort range.