A desk job is demanding on your body. The good news is that a few minutes of movement throughout the day can counteract the effects of prolonged sitting.
The Desk Damage
Sitting shortens your hip flexors, weakens your glutes, rounds your shoulders and stiffens your spine. Over months and years, this pattern drives most office-related aches and pains.
Five Desk-Friendly Poses
- Seated cat-cow — mobilise the spine at your desk
- Chest opener — hook your fingers behind the chair and open the chest
- Neck rolls — release tension in the upper neck
- Seated figure-four — stretch the outer hip
- Forward fold — release the lower back standing up
Build a Movement Habit
Set a reminder to stand and stretch every 45 minutes. Combine it with the 20-20-20 rule for your eyes: every 20 minutes, look 20 feet away for 20 seconds.
Our Corporate Wellness program brings these practices to your whole team.
OSHA and ergonomics guides emphasise regular micro-breaks for desk health.