Helpful tips from our Physiotherapists to keep you feeling your best at your desk
Tip #1 - Set up your workspace correctly
Find a comfortable, supportive chair.
Have your feet firmly on the floor, and your knees/hips flexed comfortably.
Sit up nice and tall, with your shoulders relaxed, and your arms by your side.
Tuck your chin backwards slightly, to ensure a nice tall posture through the neck.
Ensure your computer is at a height approximately in line/just below your eyes.
Tip #2 - Keep mobile and active
Take regular breaks from computer screens and books (approx. every 1-2 hours).
Where possible stand up and take a short walk away from your desk - that way, you'll return refreshed and ready to work!
Change your posture regularly, avoid any one position for prolonged periods of time.
Tip #3 - Neck exercises
Here are some examples of exercises that might help you avoid a stiff neck during the work day:
Chin tucks
Neck circles - perform 5 slow repetitions in each direction
Neck stretches - perform 3 times in each direction, for 30 seconds at a time
Tip #4 - The office desk/chair tricep dip
Facing away from a stable desk or chair, place both hands on the surface behind you.
With bent knees and hips, and keeping your elbows close to your body, lower your body as far as you feel is comfortable.
Press up and raise your body back to the starting position - that's one rep!
Perform 10-15 times.
Tip #5 - Lower limb exercises
Leg raises - in a seated position, lift each foot off the ground alternately. Perform 10 with each leg, or get creative, and create a 'fast feet' routine!
Ankle circles - with one foot raised off the floor, draw 5 clockwise and 5 counter-clockwise circles. Once again, try getting creative - can you trace the alphabet with both feet?
