If your job involves plenty of screen time make these stretches a daily habit to reduce discomfort and protect your posture.

For many of us, the nine to five requires hours spent sitting at a desk and staring at a screen. That’s good news for your social media presence, but less good for your posture and general mobility.

However, while reducing desk time isn’t an option for most, there are some quick-fix stretches you can do – on a daily basis and alongside regular movement breaks – to prevent all that sitting from causing too much damage.

5 Desk Stretches To Prevent Back & Neck Pain | Men's Fitness UK

1. Chest Openers

  • Relax your arms down by your sides.
  • Bend your elbows at a 90-degree angle and rotate your palms to face the floor.
  • Keep your elbows close to your ribs as you inhale and open the arms out to the side.
  • Exhale as you bring the arms back to centre.
  • Repeat for five rounds of breath.
  • Then repeat the exercise with palms facing up.

5 Desk Stretches To Prevent Back & Neck Pain | Men's Fitness UK

2. Shoulder Rolls

  • Place your hands on your shoulders with your elbows out to the side.
  • Inhale as you lift the shoulders forward and up.
  • Exhale as you lower the shoulders back and down.
  • Repeat for five rounds of breath.
  • Reverse the movement and repeat for five more rounds of breath.

5 Desk Stretches To Prevent Back & Neck Pain | Men's Fitness UK

3. Shoulder Rolls with Arms Extended

  • Raise your arms out to the side in line with your shoulders.
  • Flex your wrists so your fingers are facing the ceiling.
  • Inhale as you lift the shoulders forward and up.
  • Exhale as you lower the shoulders back and down.
  • Repeat for five rounds of breath.
  • Reverse the movement and repeat for five rounds of breath.

5 Desk Stretches To Prevent Back & Neck Pain | Men's Fitness UK

4. Side Neck Stretch 

  • Place your right hand gently on the crown of your head.
  • Slowly turn your head to the right and gaze into your elbow. Inhale.
  • Exhale as you gently lower your chin towards your right shoulder.
  • Inhale as you lift the head and stop once your chin is horizontal to the floor.
  • Repeat for five rounds of breath.
  • Place your left hand gently on the crown of your head.
  • Repeat the exercise on the left.

5 Desk Stretches To Prevent Back & Neck Pain | Men's Fitness UK

5. Neck stretch

  • Interlace your fingers and place them gently on the back of your head.
  • Keep your chin parallel to the floor. Inhale
  • Exhale as you lower your chin to your chest.
  • Inhale as you return your head to the starting position.

 

Words: Gemma Naylor | Illustrations: Peter Liddiard

 

 

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