Tired of the tension in your neck, shoulders, and back after hours of working at your desk? You are not alone. Many office workers experience discomfort and pain due to prolonged sitting. The good news is that you can alleviate these problems with a short and effective 10-minute workout. These exercises can be completed during your break or even spread throughout the day. In just 10 minutes, you can perform a set of office exercises that will help relieve discomfort and improve your posture.

Benefits of office exercise:

By incorporating these office exercises into their daily routine, desk workers can reduce the discomfort they feel while working long hours at their desks, improve their posture, and increase their well-being.

1. Convenience: These exercises can be performed right at your desk, requiring minimal space and equipment. All routine work takes only 10 minutes to complete and can be easily integrated into the daily schedule of the desk worker, making it a practical option to maintain well-being during the working day.
2. Scientific support: Research showed that four weeks of regular stretching exercises can reduce neck and shoulder pain, improve neck function, and improve the quality of life of office workers with chronic neck or shoulder pain.
3. Neck, Shoulder and Back Relief: The routine includes specific exercises that target the neck, shoulders and back, areas that often experience stress and pain due to desk work. These exercises help release muscle tension, reduce stiffness, and promote better flexibility.
4. Posture Improvement: Many exercises in the routine focus on improving posture by strengthening the muscles responsible for maintaining an upright posture. Improved posture contributes to reducing discomfort and tension.
5. Upper Body Strength: Exercises such as wall push-ups, horizontal table rows, and optional shoulder stretches help desk workers strengthen their upper body muscles, which may be weak from sitting for long periods of time.
6. Stress reduction: Incorporating these exercises into your work day can provide moments of relaxation and mindfulness, help reduce stress and increase overall well-being.
7. Consistency is key: While this routine is designed to last only 10 minutes, consistency is key. Performing these office exercises regularly can lead to long-term relief and comfort during desk work.

The best practice of office performance and efficiency

1. Bracelets (3×15 units)

Benefits: arm ring A simple but effective way to work your shoulder muscles and improve shoulder mobility. This exercise reduces stiffness and promotes better blood circulation in the shoulder area, making it ideal for office workers.

How to do it: Extend your arms straight out at shoulder height. Make small circular movements, controlled with your arms, gradually increasing the size of the circle. Reverse the direction after completing the set.

2. Neck rotation (3×10 seconds)

Benefits: Neck rotation Improve the flexibility of the neck and relieve tension in the neck muscles. It is especially useful for those who spend a lot of time at their desks.

How to do it: Sit or stand straight. Slowly turn your head to the right, bringing your chin to your shoulder. Hold this position for 10 seconds. Return your head to the center, then repeat on the left side. Perform the movement slowly to avoid fatigue.

3. Neck Flexion (3×10 seconds)

Benefits: This exercise targets the muscles at the back of the neck, relieving tension and combating fatigue caused by staring at a screen for long periods of time. It helps to improve the posture of the neck.

How to do it: Slowly bring your chin to your chest, feeling the stretch in the back of your neck. Hold this position for 10 seconds before returning to a neutral position.

4. Neck extension (3×10 seconds)

Benefits: Neck extension Relax the muscles in the front of the neck and promote flexibility. It is effective for combating discomfort caused by forward posture.

How to do it: Gently tilt your head back, looking up towards the ceiling. Hold for 10 seconds, then slowly return to neutral position.

5. Chin Tuck (3×10 Reps)

Benefits: Yes Wash your chin Strengthens neck muscles and helps relieve forward head postures common among desk workers. _(1,2)

Method: Stand with your back straight against the wall. Gently press two fingers on your chin and push it forward. Hold for 3 to 5 seconds, then slowly pull your chin out. Repeat 10 times.

6. Wall Slides (3×15 Reps)

Benefits: Wall Slides Improve the mobility of the shoulders and strengthen the upper back, against the hunched posture.

How to do it: Stand with your back to the wall, feet away from it a little. Press your lower back into the wall. Raise your arm, slide it up the wall, then bring it back down. Repeat slowly.

7. Scapular Protraction and Retraction (3×10 Reps)

Benefits: This exercise enhances scapular mobility, improves shoulder function and reduces the possibility of slouching.

How to do it: Sit or stand straight. Extend your arms forward, keeping the shoulder blades apart (extended). Then squeeze your shoulders together (retraction).

8. Alternate shoulder shrug (3×10 reps)

Benefits: Exercise helps increase the flexibility and range of motion in your shoulder joint, facilitating daily activities such as bending over, dressing, and holding objects.

How to do it: Stand with your back flat against the wall. Raise one arm straight above your head, aiming to touch the wall with your fingertips. Let the other arm relax at your side. Slowly lower the raised arm to your side. Repeat 10 times for each arm, alternating arms in a controlled motion.

9. Wall Push-Up (3×15 Reps)

Benefits: Wall Push-Ups Strengthen the chest and shoulder muscles, which may be weak due to prolonged sitting.

How to do it: Stand at arm's length away from the wall. Place your hands on the wall at shoulder height. Lower your body to the wall by bending your elbows, then push back to the starting position.

10. Table Inverted Row (3×15 Reps)

Benefits: This exercise strengthens the back muscles. It is an exercise that can be done in the office.

How to do it: Use durable tables. Lie under it, grab the edge with your hands, and pull your chest toward the table. Lower yourself in a controlled manner.

Finish with a stretch: Doorway Stretch (3×10-15 seconds)

Benefits: This stretching exercise effectively stretches and relaxes the pectoral (chest), latissimus dorsi (lats), and shoulder muscles, which can all become tense from desk work.

How to do it: Always perform this stretch slowly and within your comfort zone. Place your hand on the door frame or door panel. Lean forward slowly, letting your chest move closer to the edge of the door. You should feel a gentle stretch in your chest and the front of your shoulders. Hold the stretch for 10-15 seconds while maintaining a comfortable breathing rhythm. Relax, step back, and release the stretch

Avoid forceful or sudden movements, and stop immediately if you feel uncomfortable. or pain. Stretching should feel relaxed, not painful. Repeat a few times throughout your work day to reduce upper body tightness and improve posture.

The bottom line

These exercises are intended to be gentle and suitable for most people, but individual experiences can vary. Before starting a new exercise, especially if you have pre-existing medical conditions, concerns about your health, or if you are unsure about the level of exercise, it is necessary to consult with a health professional or a qualified exercise trainer.

Remember that these exercises are meant to supplement, not replace, the medical advice or treatment prescribed by your healthcare provider. Always prioritize your health and wellness when incorporating new exercises into your routine.