Sitting has been branded the “new smoking” for its supposed health risks, and for those of you who spend most of your days sedentary, you've probably experienced debilitating problems such as neck, shoulder and back aches that it causes.
Chances are, giving up our job for this purpose isn’t an option. But luckily, there are ways to prevent or ease these common aches! For a start, why not try out these 5 exercises provided by physiotherapist, Janar, that you can do at the comfort of your own desk!
1. Chin Tuck
In a sitting position, draw your chin back towards your neck creating a double chin - ensure your neck maintains a neutral position and avoid looking up or down
Hold for 10 seconds and release
Repeat 5 times
2. Trapezius Stretch
Sit on your right arm and place your left hand above your right ear
Using your left hand, pull your head towards your left ear until you feel a gentle stretch on the right side of your neck
Hold this position for 20 seconds and repeat on the opposite side
Repeat the stretch on each side 3 times
3. Shoulder Rolls
Sit comfortably and draw both your shoulders up towards your ears
In this position, rotate your shoulders backwards in a circular motion
Repeat 10 times
4. Scapula Retraction
Sit with your hands clasped behind your head
Move your arms backwards such that your shoulder blades are drawn towards the centre of your spine
Hold this position for 10 seconds and then release
Repeat 5 times
5. Back Stretch
Sitting on your chair, gently lean forward till your head is pointing towards the floor
Hold this position for 20 seconds
Repeat 3 times
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