The Ultimate Desk Stretches For The Office Worker To Fix 4 Common Issues

Share on facebook
Share on google
Share on twitter
Share on linkedin

Are you a desk bound office worker?

It sucks, I know. Being stuck for hours a day at a desk can not only be mind numbingly boring but also detrimental to how you move and your training goals. Even as a coach I spend more time at the desk than I do on the gym floor. Being a desk bound athlete doesn’t have to be bad though, you just need to know the essential activities you can do at your desk to keep you in good condition for when your workout or next adventure comes.

So for the office worker, what are the common problems?

Tight hips, sore lower back, poor posture and wrist pain.

This is usually because we spend an awful amount of time in forward flexion. If your work station isn’t set up properly or you simply have bad habits when it comes to the way you work, it really adds up over the long term. On average, we work for eight hours a day, five days per week.

Assume we have 4 weeks holiday a year but that equals 80 days of sitting per year. The average person also watches up to four hours of TV/streaming everyday and spend at least 2 hours on social media. So that’s potentially another 60 days per year of poor posture and sitting. That’s not even including your weekend binge watch.

How to fix your tight hips

“The hips don’t lie” – Shakira

If we spend up to 14hrs a day in hip flexion, it’s no wonder out hips are tight as an office worker. We usually only discover this by having a stiff lower back or by trying to get into hip extension for activity. To start, focus on mobilising the muscles surrounding the hips and adding stability drills like glute bridges that will help you get to hip extension.

How to fix lower back soreness

I wrote a whole blog on lower back soreness and how to remedy it here. But for those office workers who want it simplified, release the tension using trigger point and focus on a floor to standing approach when adding movements back in. The ground increases our perception of safety and any office worker that has had issue with their lower back, knows that if you don’t feel safe it will simply stay tight.

How to fix your posture

For the office worker text neck, screen height and laziness are some of the common factors that effect our posture. The more time we spend in forward flexion the more trouble we will have trying to get into the right position when we train or simply just want to sit properly. That’s why we feel fatigued when we try to sit up straight. Scapular and thoracic mobility and stability are the key focus points to improving your posture. A simple tip here would be to imagine you have a string on top of your head like a puppet and it’s pulling you up tall. Then, when it comes time to get some movement in, focus on these types of mobility and stability exercises:

How to fix sore wrists

If you’ve ever suffered tennis/golfers elbow you might be surprised when you found out it had a lot to do with your wrists. They’re an often over looked joint as we usually associate tennis or golfers elbow with our shoulders (which it can be). If you are an office worker that spends a large amount of time on the keyboard, you might want to give these a try:

So there you have it, a complete deskbound athlete routine you can complete with minimal equipment such as your chair or desk. Focus on these for blocks of 10mins every couple of hours and you will see the difference when it comes to your training. Combine this with getting out of the office for regular walks or walking meetings and you will really start to break down the negative effects of sitting all day.

Sign up for the Deskbound Athlete program to receive a free PDF to keep at your desk!

Join the Minimalist Minute!


Sign up to get the weekly 60 second email that helps you move more and move better and also receive my deskbound athlete program!

Join 1.5K Other Minimalists!

Join our weekly 60 second newsletter and receive my deskbound athlete program for free!