3 Best Physiotherapy Stretching Exercises for Desk Job Workers

Seated Single Arm Chest Stretch

Many people develop a curve in the back and shoulders due to poor posture while sitting at a computer or desk all day. This is an excellent stretch to help correct your desk-job posture without even leaving your desk.

1. From a seated position with your feet flat on the floor, extend your right hand toward your right side and press back until you feel a complete stretch in the right side of your chest.

2.Repeat this stretch moving your arm at various angles to feel a stretch indifferent parts of the chest. Perform 8 to 10 reps and repeat on the opposite side.

Tip

Holding your arm at a variety of angles ensures that you’re hitting all parts of the chest.

Wrist Circles

The wrist joint can become an issue when it’s overused. Due to the amount of typing many people do during their day, carpal tunnel syndrome has become a common problem. 

The following movement can alleviate wrist pain by increasing blood flow to the area and can improve overall range of motion.

1.Start with your elbows tucked at your sides in a 90-degree angle. Make a gentle fist with each hand. While moving only the wrist joint, slowly circle your fist inward 10 to 15 times. 

2.Reverse and circle in the opposite direction 10 to 15 times. Repeat the sequence 2 to 3 times.

Finger Flexion and Extension

Repetitive activities (think typing and turning a steering wheel) can quickly lead to fatigue and tightness in your hands. Exercises to extend and flex your fingers are important to avoid overuse injuries and make everyday tasks easier.

1.Begin by using your right hand to press your left fingers downward and back toward your palm. Press as far as is comfortable until you feel tension in your left fingers. Repeat on the opposite side. 

2. Pull the left fingers upward using the right hand to assist the stretch to improve finger extension. Press as far up as is comfortable until you feel tension in your left fingers. Repeat on the opposite side.