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Home / Tips and Tricks / 8 simple exercises to relieve wrist, neck and back pain on your desk

8 simple exercises to relieve wrist, neck and back pain on your desk



  A man stretches behind his desk in front of his laptop in a well-lit room.

Feeling better at work is as easy as stretching your arms and rolling your neck.


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It is 2 p.m. and my eyes flash from Google Docs to the little clock in the corner of my computer screen. And there it goes: "oh my god, I didn't get out of this exact position in 5 hours and wow my neck hurts" realization.

This happens to me at least once a week. As a health and fitness writer who promotes exercise, I am ashamed to admit this. But hey, that's life, and sometimes we can only learn from the consequences of our mistakes – in this case, nagging neck pain and bad posture .

Read more: These fitness wearables follow posture and much more

If you have a job where you have to sit for a long time there is a good chance that you will have pain in your neck , back, hands and wrists. Ideally, we would all get up and train the recommended 30 minutes a day, but often packed task lists offer little time for physical activity.

Fortunately, you can make a big difference in just a few minutes and you don't even have to get up from your desk. Try this series of 7 exercises the next time you feel the havoc of your desk. Also make sure that you do these whole body exercises after work to reduce the tension of sitting at your desk.

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t needs a standing desk for all these stretching exercises, one can really improve your overall level of movement during the day


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Read more: Body weight workout: getting fit without a gym or equipment

1. Wrist circles: Grab your hands together with your fingers intertwined. Turn your hands in circles at a moderate pace – try to touch your palms! Do 10 to 20 circles in one direction and then 10 to 20 in the opposite direction.

2. Neck circles: Sit up straight and roll your shoulders up and down. Roll your neck down slowly so that your chin is close to your neck. Hold that position for a few seconds and then continue rotating until your head is back to its normal position. Complete 10 circles in one direction and 10 in the other.

3. Upper rack: Sit down with a good posture – use your core to hold your torso up without relying on the back of your chair. Put your arms above your head, get your hands together and press up in the air. Hold for 10 to 20 seconds, relax and repeat.

Read more: The 5 best standing desk converters to get going

4. Oblique stretch: Have your arms stretched and your hands clasped above your head. Lean slowly to one side, as far as you can without losing stability. You should feel a nice stretch in your abs, especially your sloping sides, as well as your lower back.

5. Arm circles: Sit up straight with a good posture and extend your arms to your side. They must make a "T" shape with your hull. Move your arms in forward circles for 30 seconds, relax and then move your arms in backward circles for 30 seconds.

6. Knee marches: While sitting, raise one knee as high as possible. Hold it in the air for a second or two, then place your foot back on the floor and raise the other knee. Alternate as often as you want. If you have a rolling office chair, start slowly to ensure that you are stable. If you feel unstable, hold onto your desk with one or both hands.

7. Knee bend and extension: To extend your knee, extend your leg straight in front of you. To bend your knee, simply bend your knee and bring your calf as close as possible to your hamstring. Extend and flex for 10 to 20 repetitions on each leg.

8. Flexion and extension of the ankle: To extend your ankle, point your toes. Pull your toes toward your shin to bend your ankle. First hold each position for five to 10 seconds. After a few repetitions you can increase the speed at which you bend and extend.

To make one or more of these exercises more effective, complete them while standing. You don't need much space, so you can just stand behind your chair.

If you are ready for a bigger challenge, try these 4 workouts that you can do in 20 minutes or less .


The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.


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