5 Upper Body Stretches for Desk Workers

As a practicing chiropractor during the pandemic I learned two important truths:

1. Desk work is terrible for our bodies.
2. We are all responsible for our own health

Today we are going to  take responsibility for our own health and wellness and discuss 5 of the best upper body stretches for desk workers - but this is not limited to desk workers - cooks, drivers, childcare workers, students - basically anyone that catches themselves slouched forward for long periods of time can benefit from this.

 So let's get started

First; most neck and upper body conditions are related to muscles, joints and ligaments; but the cervical spine and surrounding tissue is a vital part of the body. Do not self diagnose, if you are having any symptoms, have it evaluated by a chiropractor or health professional before starting an exercise routine like the one being discussed here.

5 Upper Body Stretches for Desk Workers

Wrist Extensions 

Place the palm of your hand on the wall, elbow extended (arm straight) and lean away from the wall so that you feel a light stretch on your forearm.

 This position not only releases the tension in the forearm, it also puts the carpal tunnel in an “open” position - lessening the compression of the median nerve.

 Variation of this stretch;

Straighten your arm in front of you, palm upWith the other hand gentle angel the fingers of the palm up hand towards the floor, opening the carpal tunnel and stretching the muscles of the forearm.  

Pec Stretch

The pectoralis muscles become very tight when the shoulders round forward for several hours per day. This is a great way to release them. 

Stand next to a wall, place the palm of your hand against the wall with you arm parallel to the floor.With your fingers pointed away from your body slowly rotate away from the wall till you feel a light stretch in the chest. 

Neck Flexor Stretch The cervical flexors are the muscles in the front of your neck - when contracted they bring your chin into your chest. Desk work tends to cause these muscles to tighten. 

To stretch these muscles simple extend your neck so that you are looking up at the ceiling. If you have any difficulty performing this - place a rolled up bath towel behind your neck for support

Seated Lateral Stretch

In a seated position, hold the bottom of the chair with the right hand - with the left hand reach over your head and slowly stretch the neck so that your left ear moves closer to your left shoulder. Hold this position for about 30 seconds and repeat on the opposite side. 

Cobra 

This is a rewarding stretch that can relax the entire body. After spending a day slouched forward its time to reverse positions

Laying face down on the floor, use both hands to push your body upward - your hips and legs should remain in contact with the floor allowing a stretch throughout your abdomen and neck. While this seems like a simple routine it can be highly beneficial.

If you work at a desk I would highly recommend checking out some additional step-by-step routines to improve your overall health and continue to do your job pain free