There are many detrimental health effects from sitting for 8+ hours per day, such as neck pain, shoulder pain, and low back pain. Solutions to this posture problem include utilizing standing desks or stability ball chairs, but to address the root cause of the problem, you will need to strengthen weakened muscles while releasing the tight ones.
Try These Exercises to Help Desk Job Posture:
Foam Roll Chest
- Laying on your stomach place the foam roller on your upper chest.
- Reach your arm out at an angle.
- You can roll back and forth on the chest.
- Find the tenderest spot and rest on it for 30 – 40 seconds.
Pro Tip: Try a lacrosse or tennis ball on the floor or up against a wall.
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Foam Roll Upper Back
- Lay on the roller.
- Give yourself a hug.
- Use your legs to lift your hip up and roll up and down.
Pro Tip: You can lift on side and place more pressure on the other to target the lats (sides of your back).
- Hold corner of wall with one arm extended.
- Lean shoulder of extended arm into the corner.
- Hold 30 seconds or more and repeat on other side.
- Find a corner where two walls meet.
- Place one forearm on each wall and lean into the corner.
- Hold for 30 seconds or more.
- Lay on your stomach and rest your head on a yoga block or book.
- Place your arms out to the side and face your palms forward (towards your head).
- While keeping your head in contact with the yoga block or book, raise your arms and squeeze your shoulder blades together.
- Do 2-3 sets of 15+ reps.
Try each of these movements and pick 2-3 of them that work best!