Safe Work NSW reports that Australian workers spend over three-quarters of their time at work (about 5 hours per day) sitting down. Indeed, a quarter of Australians report sitting down for more than 8 hours daily.
Maybe you’re one of them. You spend each day sitting at your desk, either at home or in the office. By the time you finish work, you’ve typed and Zoomed for hours and (hopefully) ticked numerous things off your to-do list.
But you haven’t moved much.
You may have spent a third of your day sitting at your desk.
That might earn you your paycheck, but it’s not great for your body. You may notice your muscles and joints are stiff when you get up. It’s easy to put it down to getting older, but it probably has more to do with being so sedentary.
Thankfully, there are a few ways that you can loosen your body up after a day at your desk. Here are some options.
Get up and move
Our first tip is to spend less time sitting in the first place. Try to get up at least once an hour. Walk to the bathroom, make a cup of tea or go for a stroll while you make phone calls.
You could also consider a standing desk. This means you can get off your backside and meet your deadlines at the same time.
Neck stretches
Your neck (or cervical spine) is made up of 7 small vertebrae, connected by facet joints and supported by muscles, nerves, tendons and ligaments.
Its job is to support the weight of your head – and that job gets more challenging if you habitually hold your head in the wrong position. Forward head posture is common when you work all day at the computer. It puts a lot of additional stress on your neck, resulting in neck pain, headaches and tightness in the neck and shoulders.
Neck stretches are an excellent way to relieve some of that stiffness. Proprioceptive neuromuscular facilitation is a technique that can improve the elasticity of your neck muscles.
Watch our 2-minute neck stretches
Led by Dr Tony Croke (chiropractor)
Give this one a go! You’ll be surprised how quickly your neck loosens up.
Shoulder stretches
Our shoulder stretches are a bit like a ’70s dance routine. It’s an easy way to stretch your neck and shoulders when you’re stuck at a desk. You don’t even have to stand up!
We call this one the YWTL because that’s the shape your arms make while you do it.
This exercise is a great way to correct posture problems like slumping, rounded shoulders, forward head posture or a weak back or abdomen.
Watch our 2-minute shoulder stretches
Led by Dr Tony Croke (chiropractor)
Back stretches to correct your posture
This exercise will open up your chest, bring your head back to its correct position on top of your shoulders and relieve all the tension that’s built up in your mid-back during the day.
All you need is a rolled-up towel and a bit of floor space.
Watch our 1-minute back stretch
Led by Dr Virginia Croke (chiropractor)
How can we help?
Liberty Health and Happiness is an award-winning practice. Our chiropractors have more than 25 years of experience in supporting the proper functioning of your spine and nervous system.
We begin with an in-depth review of your health and a thorough orthopaedic and neurological examination. Then, we sit down with you to review the findings and what they mean for your health.
We provide both health education and hands-on care. Our team are highly trained and offer exemplary care.
Book an appointment today.
