Pain Free Working
Exercises

Basic Desk Exercises from an Ergonomics Expert

Jon Cinkay, an ergonomics expert from the Hospital for Special Surgery in New York, recently went on Wall Street Journal to explain how desk workers can adjust traditional workstations to their individual needs.

In addition to desk organization tips, he also suggests desk stretches, since we tend to slouch after 10-15 minutes of sitting. And for every hour, physically get out of your chair, either to get a drink, walk around or simply stand.

Here are his recommended exercises:

1. Chin Tuck

Look straight ahead with back straight and relaxed shoulders. Keeping the rest of your body still, extend your chin forward, then tuck it back into your neck. Repeat for 10-15 reps.

2. Upper Trapezoids Stretch

With your shoulders relaxed, lean your head towards your right shoulder. Press gently on the left side of your head for more of a stretch on your left shoulder and neck. Hold this position for a few seconds, then bring your head back up. Repeat for 5 reps on the right side, then repeat for 5 reps on the left.

3. Scapular Retraction

Keeping your back straight and arms in 90 degrees, inhale and squeeze your shoulders back. Hold for a couple of seconds, then exhale to release. Repeat for 10-15 reps.

4. Lower Back or Pelvic Tilt

Start off with your back straight. Without lifting your butt off your chair, curve your back inward toward your desk by inhaling and pushing out your chest. Hold this position for a couple of seconds, then exhale and release. Repeat for 10-15 reps.

Watch the video below to see Cinkay’s demonstrations of each exercise:

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.