The 4 Best Exercises To Do Daily If You Have An Office Job

Written by Elyse Sparkes

Photo by Studio Firma

Whether it's your phone, laptop, or tablet, you're bound to be typing, swiping, and hunched forward all day long.

Which causes the desk slump. You know the look I'm talking about, right? Rolled in shoulders, rounded back, chin jutting forward from staring at your screen for so long?

Not the most attractive look, if you ask me. More importantly, it can lead to low self-esteem, muscle strain, pinched nerves, and make it harder to breathe. Yikes.

I do have some good news, though. With some stretch and strengthening breaks throughout the day, you can help reverse your desk posture and relieve tension in your neck, shoulders, wrists, and back from all that typing.

Here are four moves that will help.

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Photo by Elyse Sparks

Stand up with your back against a wall, your feet a few inches away from the wall, and a small bend in your knees. Bring your arms up in a cactus shape and try to keep your head, back of your wrists, and arms against the wall.

Inhale and lift your arms up the wall to straighten over your head. Exhale to bring your arms back to the cactus shape. If you're overarching your back, move your rib cage toward the wall. Try to keep your head and arms connected to the wall through the whole exercise. Repeat 10 times.

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External Rotation

Stand against the wall and bring your elbows in by your waist, with your wrists in line with your elbows, fingers pointing forward. Externally rotate your arms from the top of your shoulder so that your fingers point to the sides. Try to keep your elbows in the same exact place throughout this exercise.

Work to keep your core engaged by drawing your belly button back to your spine. Repeat 10 times.

Row & Pull

Step away from the wall and reach your arms forward at shoulder height. Bend your arms to pull your elbows straight back toward the wall behind you. Keep your elbows and wrists in a 90-degree angle at shoulder height.

Draw your shoulder blades closer together toward your spine as you pull. Reach forward again and repeat 10 times.

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Side Bend

Begin with one hand behind your head and extend your other arm down to the floor. Side bend toward your extended arm. Make sure you're keeping your feet grounded, hips even, and top elbow opening up to the ceiling.

Lean your head back into your hand, take four deep breaths, and repeat on other side.

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