At Flood Street Physio, your trusted physio in Galway, we regularly treat clients with complaints caused or worsened by long hours at a desk. This article covers practical, office-friendly exercises that can make a big difference in how you feel and function, which in turn can help you to be more productive!
Why Sitting All Day is a Problem
When you sit for long periods:
- Your hip flexors shorten and tighten
- Your glutes become weak
- Your core disengages
- Your upper back rounds and shoulders slouch
- Circulation decreases, especially in the legs
Over time, this leads to muscular imbalances, poor posture, and increased risk of back, neck, and shoulder pain. As experienced physiotherapists in Galway, we often see office workers come in with chronic discomfort that could have been reduced or even avoided with some simple movement which anyone can do, regardless of fitness or flexibility.
7 Office-Friendly Exercises and Stretches
Here are seven easy exercises you can do in your office or at home to counteract long periods of sitting.
1. Neck Rolls and Shoulder Shrugs
Purpose: Reduce neck tension and release shoulder tightness
How to do it:
- Sit or stand tall
- Slowly roll your neck clockwise and then counterclockwise
- Follow up with shoulder shrugs. Lift your shoulders to your ears, hold, then drop them down
Do this two or three times a day, especially after long Zoom meetings.
2. Seated Spinal Twist
Purpose: Improves spinal mobility and posture
How to do it:
- Sit upright in your chair
- Place your right hand on the backrest and twist your upper body to the right
- Hold for 15 seconds, then repeat on the other side
It’s a subtle move that feels great and won’t draw too much attention at your desk.
3. Desk Chest Opener
Purpose: Counteracts forward hunching by stretching chest muscles
How to do it:
- Stand in a doorway or against a wall
- Place your forearm flat against it and gently lean forward until you feel a stretch across your chest
- Hold for 20 to 30 seconds
This is especially helpful if your shoulders tend to roll forward or if you’re afflicted by “text neck“, a common issue we address through manual therapy at our clinic.
4. Seated Leg Extensions
Purpose: Activate the quadriceps and improve circulation
How to do it:
- Sit upright with feet flat on the ground
- Extend one leg out straight and hold for a few seconds, then lower slowly
- Repeat 10 times on each leg
Perfect for staying active without leaving your chair.
5. Standing Calf Raises
Purpose: Encourage blood flow and strengthen your lower legs
How to do it:
- Stand behind your chair and hold it for balance
- Raise your heels to stand on your toes, then slowly lower
- Perform 15 to 20 reps
You’ll feel the burn after a few sets.
6. Hip Flexor Stretch
Purpose: Stretch tight hips, a common issue for desk workers
How to do it:
- Stand in a lunge position
- Push your hips slightly forward until you feel a stretch in the front of the hip
- Hold for 20 seconds, then switch legs
Tight hips are a major contributor to lower back pain, which we often address with sports physiotherapy and dry needling at Flood Street Physio.
7. Wall Angels
Purpose: Improve posture and strengthen the upper back
How to do it:
- Stand with your back against a wall
- Raise your arms to form a W shape and slowly slide them up to form a Y
- Keep your back and arms in contact with the wall throughout
Repeat 10 times. This move is tougher than it looks.
Additional Tips to Stay Physically Healthy at Your Desk Job
- Set a timer and move for at least 1 to 2 minutes every 30 minutes
- Use a standing desk to alternate between sitting and standing
- Stay hydrated to encourage more frequent breaks
- Check your desk setup to ensure proper ergonomics. Your monitor should be at eye level, your feet should be flat, and your wrists should be neutral
Not sure if your setup is right? Our ergonomics assessment service can help you get it sorted.
When to See a Physiotherapist
If you’re experiencing consistent pain, tingling, or limited mobility, it’s time to see a qualified professional. At Flood Street Physio, we offer a wide range of services, including:
- Massage therapy to relieve muscular tension
- Kinesio taping for posture support
- Operative rehabilitation if you’re recovering from surgery
Don’t wait until pain becomes unbearable. Early intervention can help prevent long-term issues.
Book Your Appointment Today
Taking care of your body while working in an office environment doesn’t have to be complicated. Small, consistent actions can lead to long-term results. If you’re looking for the best physio in Galway, our expert team is here to help.
Book an appointment with Flood Street Physio today and take the first step toward a healthier, pain-free work life.
