A practical seven-movement routine you can do twice a day to reduce the effects of long sitting.
Spending 8–10 hours at a desk is one of the most common causes of back, neck and shoulder pain. When you sit for long, the hip flexors shorten, the core and glute muscles weaken and the shoulders drop forward. The routine below takes just 10 minutes and can be done twice during your working day.
Preparation
A yoga mat or a non-slip floor is enough. Plant your feet firmly, settle your breath and breathe slowly and in a controlled way in every movement. If you feel pain, ease the movement or stop.
The 10-minute routine
- Neck side stretch (1 min): Let your left ear drop towards your left shoulder, hold for 30 seconds, then switch sides.
- Shoulder rolls (1 min): Roll the shoulders backwards 10 times, drawing the shoulder blades together.
- Cat-cow (2 min): On all fours, arch the back on the inhale and round it on the exhale. 10 repetitions.
- Hip flexor stretch (2 min): One knee on the floor, front foot forward; gently push the hips forward and hold for 45 seconds on each side.
- Bridge (2 min): On your back with knees bent; lift the hips, hold for 3 breaths and lower. 8 repetitions.
- Chest opener (1 min): Clasp your hands behind you, open the chest and take 5 deep breaths.
- Child's pose (1 min): Sit the hips onto the heels, rest the forehead on the floor and send breath to the lower back.
Tips for the rest of the day
- Stand up for 2 minutes every 45–60 minutes.
- Keep the monitor at eye level and elbows at 90 degrees.
- Take phone calls standing up.
- Combine strength and flexibility with pilates or yoga twice a week.
If you have a lumbar or cervical disc problem, numbness or pain that radiates into the leg, consult your doctor before doing this routine. This article does not replace medical advice.
Ergonomics is a small investment
Small adjustments such as monitor height, chair lumbar support and feet flat on the floor reduce pain noticeably. If you use a standing desk, alternate between sitting and standing during the day; standing for long periods is tiring too. The best posture is the next posture: change positions often.