3 Best Exercises Without Leaving Your Desk
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In today's fast-paced work environment, spending long hours glued to your desk is almost inevitable. The most common advice is to get up periodically and move. However, this well intentioned and obvious this may be, it is not always feasible. Many times there is work to be done prior to a meeting and then another meeting starts up right away without time to, “just get up”. There are ways to incorporate movement without ever getting up. Here are three desk-friendly exercises that will keep you feeling pain-free when you finally can get up to move, all without ever having to leave your seat.
1. Seated Thoracic Rotation:
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Sitting for extended periods can lead to stiffness and tension in the upper back and shoulders. Seated thoracic rotation is an excellent exercise to counteract this by improving mobility in the thoracic spine. To perform this exercise:
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Sit up straight in your chair with your feet flat on the floor.
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Place your hands behind your head, elbows pointing out to the sides.
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Slowly rotate your upper body to the right as far as comfortable, then return to the center and repeat on the left side.
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Aim for 10-15 rotations on each side, focusing on smooth, controlled movements.




2. Seated Hamstring Stretch:
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Tight hamstrings are a common issue for those who spend a lot of time sitting. This simple stretch can help alleviate tightness and improve flexibility in the hamstrings.
To perform this exercise:
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Scoot to the edge of your chair.
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Extend one leg straight out in front of you with your heel on the floor and toes pointing up.
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Sit up as tall as you can, keep your low back from bending and hinge forward from your hips until you feel a gentle stretch in the back of your thigh.
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Hold the stretch for 30 seconds, then switch legs.
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***If you don’t feel it in your hamstring muscle, then try pumping your ankle by pointing your toes down and then pulling your toes back up toward your shin until tension is felt, then back off. Pump 20 times instead of holding the stretch***
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If stretch is felt in the hamstring muscle repeat 2-3 times on each side, gradually deepening the stretch with each repetition.




3. Neck Active Range of Motion:]
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Hours spent hunched over or leaning forward at your computer can take a toll on your neck and shoulders. This exercise helps release tension and improve mobility in the neck joints.
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Begin by sitting tall with your shoulders relaxed.
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Slowly tilt your head to the right, bringing your right ear towards your right shoulder.
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Hold for a few seconds, then return to center and repeat on the left side.
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Next, gently nod your head forward and backward, then side to side, moving through your full range of motion.
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Last, imagine a string pulling the top center of your head so you sit as tall as you can. Then draw your head straight back like you’re trying to make a double-chin without nodding or turning.
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Perform 5-10 repetitions of each movement, focusing on smooth, controlled motions.









Bonus: Resetting Your Seated Posture:
Throughout the day, it's easy to slip into poor posture habits and remain there without even realizing it. Take a moment every hour to check in with your posture and make any necessary adjustments. Sit up tall with your shoulders back and down, and your feet flat on the floor. Engage your core muscles to support your spine, and avoid slouching or leaning forward. While there is no posture that’s inherently bad, a quick posture reset can help prevent discomfort and fatigue, allowing you to stay focused and productive.
Incorporating these simple exercises into your daily routine can help combat the negative effects of prolonged sitting, leaving you feeling refreshed and revitalized. So the next time you find yourself stuck at your desk, take a few minutes to move your body and reap the benefits of improved mobility and well-being. Your body will thank you for it!
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This program is not a substitute for a formal evaluation and treatment of your pain. If you would like a free consultation via phone or video call, then please reach out to me at FreebornPT@protonmail.com or 612-208-3583