Desk jobs are known to lead to back problems and other issues. However, these problems can be avoided by doing everyday desk exercises. Here are some simple and easy exercises that will help you stay healthy while you work.
Lately, I've noticed my wrists getting really tight in the morning and it's been making typing difficult. I've tried using a keyboard wrist rest but it hasn't helped much. So I started doing some simple stretches at my desk to loosen up my wrists for a few minutes each day before work. Some of these stretches may seem familiar to people who do yoga or Pilates, but these are nothing like them! They're more about loosening up your body for a few minutes before starting your day...
What are the symptoms of a desk job and what causes these symptoms?
When your body is in a desk job position for long periods of time, it causes muscle tension and tightness. This can lead to aches and pains not only in the back but also in the shoulders, wrists, neck and more. Part of what causes this is the awkward position you have to hold your arms and hands for extended periods of time.
Desk exercises that can help prevent desk job
related health problems
Candle stretch: Hold one hand up and the other down, with your palms facing each other. Slowly make an "O" shape with your arms while making sure that they're parallel to the ground. Make it really slow, even if you have to pause between limbs.
Pigeon stretch: This is a great stretch for your wrists, hands, and forearms. Come up on all fours like you would in front of a chair or desk. Your feet should be somewhere between hip-width apart and shoulder-width apart. Keep your hands wide and flat on the floor in front of your body with fingers spread out (open). Slowly lift one knee off the ground so that it reaches toward the sky as high as you can comfortably go without arching your back too much. Then lower it down so that it's directly underneath your hips and repeat with the other leg.
Chair twist: Sit in an office chair with both feet planted on the ground and raise one arm above your head and bend at the elbow so that you are looking towards the ceiling as far as possible while twisting from side to side. Make sure you don't arch backwards too much!
How to do the stretches at your desk
1. Place your right hand on your left wrist, and start to gently pull the opposite hand towards you with your right hand.
2. Switch hands, and repeat the stretch on the other wrist.
3. Reach your left arm up in front of you and interlace your fingers at the top of your head. Lean back to stretch out the left side of your neck
4. Gently place both hands on a tabletop, then lift them up above your head and hold for 5 seconds before returning to a seated position
5. Use one hand to gently press the outside of each knee
6. Gently massage both feet from heel to toes with the palms of both hands
Stretch before work and after work
At the beginning of my day, I stretch my wrists and shoulders before starting my work. It helps me wake up and get my blood flowing before I start typing all day long. On the other hand, at the end of the day, I do yoga stretches to loosen up my body after a long day of sitting. I find that stretching my body helps me sleep better and feels more rejuvenated in the mornings.
I found these exercises very helpful! They haven't made any pain or back problems go away, but they have helped me stay healthy while working on desk jobs. Make sure you're doing these simple exercises every day to keep your body feeling good while you work - they might just help keep your health in check!
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