Avoid Those Desk Work Aches & Pains With These Quick Stretches 🤸‍♀️ For WFH / Desk Based Workers 💻

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If you're a desk-based worker, you know the aches and pains that come with sitting all day. Your neck hurts, your shoulders are tight, and your back is begging for a break. There are a few simple stretches you can do at your desk to help relieve the pain and keep your body feeling its best.
In this video, I'll show you a handful of exercises & stretches that you can do multiple times throughout the day to help avoid the aches and pains associated with sedentary work. As a former desk-based worker, I know first hand what works.
Benefits of stretching & mobility exercises for desk-based workers
Stretching has a number of benefits for desk-based workers, including:
Reduces muscle tension and pain
Improves flexibility and range of motion
Promotes good posture
Boosts circulation
Reduces stress levels
Improves overall well-being
Stretches to do at your desk
In addition to the video, here are a few simple stretches you can do at your desk throughout the day:
Neck stretch: Slowly tilt your head to the right side, bringing your ear towards your shoulder. Hold for 15-30 seconds, then repeat on the other side.
Shoulder roll: Slowly roll your shoulders forward, then backward, in a circular motion. Do 10-15 repetitions in each direction.
Chest stretch: Clasp your hands behind your back and extend your arms straight. Gently pull your shoulders back and chest forward. Hold for 15-30 seconds.
Back twist: Sit up straight with your feet flat on the floor. Place your right hand on the outside of your left knee and your left hand on the back of your chair. Gently twist your torso to the right, keeping your hips facing forward. Hold for 15-30 seconds, then repeat on the other side.
Leg stretch: Extend one leg out in front of you with your toes pointed up. Reach down and touch your toes, keeping your back straight. Hold for 15-30 seconds, then repeat on the other side.
This video gives a 7 minute follow along desk based routine you can use:
• Desk Based Exercises F...
Stretches to do at the end of the day
In addition to the stretches above, you can also do a few more thorough stretches at the end of the day to help relax your muscles and unwind.
Here are a few ideas:
Hamstring stretch: Sit on the floor with your legs extended in front of you. Reach down and touch your toes, keeping your back straight. Hold for 15-30 seconds.
Quadriceps stretch: Stand facing a chair or wall. Place your right hand on the chair or wall for balance. Bend your left leg and grab your left foot behind you with your left hand. Gently pull your heel towards your buttocks. Hold for 15-30 seconds, then repeat on the other side.
Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Lean forward and bend your right leg, keeping your left leg straight. Keep your left heel on the ground and push your hips back until you feel a stretch in your left calf. Hold for 15-30 seconds, then repeat on the other side.
Lower back stretch: Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your lower back and gently press down. Hold for 15-30 seconds.
Here's an alternative end of day stretch video:
• End of day stretch - U...
Tips for stretching
Breathe deeply and slowly while you stretch.
Don't bounce while you stretch.
Hold each stretch for 15-30 seconds.
If you feel any pain, stop the stretch immediately.
Listen to your body and don't push yourself too hard.
Stretching & mobilising is a simple and effective way to avoid the aches and pains associated with desk work. By doing a few simple stretches throughout the day and at the end of the day, you can keep your body feeling its best and improve your overall well-being.
About me
I'm an ex-insurance broker and business development manager whose back pain got that bad at 26 that I could not play rugby, lift weights, or even get through some simple every day stuff (like sneezing 😂).
Pilates solved my debilitating back pain and enabled me to get back to rugby and weightlifting, even now at 38. So I left my career to do this instead. I'm passionate about helping others achieve their fitness and wellness goals, and I'm excited to share these stretches with you.
I hope you find this video helpful! Please leave a comment below and let me know what you think.
Music Credit: Bensound.com
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In this video I explain why I became an instructor, how I beat back pain and walked away from a 14 year career in financial services to coach instead, as it helped me that much:
bit.ly/3oSbgyT​​​
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Hit this link 👉 www.pilatesguy.co.uk/pilates-...
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Keep moving,
Russ

[@GregPreece]

Definitely exercises I need to start doing. I'm sitting at my desk waaaaaaaay too long.
You made these really simple to follow. Thanks Russ

[@pilatesguy]

Yes get using these and you'll feel the difference quickly! Thanks for commenting 😊

[@Mind-ninja]

This is supper practical and helpful thank you. Looking forward to uaing these daily

[@pilatesguy]

Thanks for commenting! Glad it's useful 🙌

[@RobinMWaite]

Epic, super practical video and easy to do exercises. Thank you for making the video 🙌🏻🙌🏻🙌🏻

[@pilatesguy]

Thank you for commenting! Glad you found it beneficial 🙌

[@anotherdoorcommunity]

Never knew that this was a thing I really need! Thank you 😊

[@pilatesguy]

Glad you've found it! Thanks for commenting

[@NettlGloucester]

Some very useful tips in this video, found it a super useful video - thank you Pilates Guy! x

[@pilatesguy]

Ah great you found it useful! Thanks for commenting!