Essential Stretches for Desk Workers: 5 Chair Exercises (Part 1) | Tapas Yoga HK
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In Hong Kong, many people sit for eight or nine hours at a time - facing computers, reviewing documents, replying to emails, practically glued to their chairs. Over time, back pain, neck stiffness, and shoulder tension become the norm.
The good news is you don't need to leave your seat to stretch. These 5 exercises are simple and easy to learn, helping you relieve tension and restore focus while sitting.
1. Spine Extension
Prolonged sitting easily compresses the spine. This exercise lengthens the spine and improves posture.
Instructions:
- Sit up straight with both feet flat on the floor
- Inhale, raise both arms overhead and interlace your fingers
- Press your palms toward the ceiling, feeling your spine lengthen upward
- Hold for 3-5 breaths
2. Shoulder Blade Stretch & Armpit Opening
Long hours of typing tightens the muscles around the shoulder blades. This exercise effectively releases that tension.
Instructions:
- Raise your right arm up, bend the elbow, and place your palm behind your back
- Gently press on your right elbow with your left hand, pulling it to the left
- Hold for 3-5 breaths, then repeat on the other side
3. Shoulder Stretch
A simple cross-chest stretch that relieves the rear shoulder muscles.
Instructions:
- Bring your right arm across your chest
- Support your right elbow with your left hand, gently pulling left
- Feel the stretch in the back of your shoulder
- Hold for 3-5 breaths, then repeat on the other side
4. Neck Stretch
When facing a computer, the neck often unconsciously juts forward. This exercise relieves both sides of the neck.
Instructions:
- Place your right hand gently on the left side of your head
- Slowly tilt your head to the right
- Keep your left shoulder down - don't shrug
- Hold for 3-5 breaths, then repeat on the other side
5. Forearm Stretch & Wrist Mobilization
Typing and mouse use fatigue the forearms and wrists. Regular stretching helps prevent carpal tunnel syndrome.
Instructions:
- Extend your right arm forward, palm facing up
- With your left hand, press your right fingers downward
- Feel the stretch on the inner forearm
- Then flip your palm down and stretch the back of your hand
- Hold each side for 3-5 breaths
This entire routine takes less than 5 minutes. We recommend doing it every 1-2 hours of work. Consistency will make your shoulders, neck, and lower back feel much better, and your work efficiency will improve too.
Part 2 will share more stretches targeting the lower back and legs - stay tuned for our updates.
Video production: @yoga_mandy Yoga attire: @islahola_hk
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Thanks for reading! We hope this article helps deepen your yoga knowledge. I'm from Tapas Yoga HK. We're a dedicated yoga studio with locations in Yuen Long and Tsuen Wan. If you'd like to start your yoga journey, contact us via WhatsApp: (Yuen Long) 68287318 or (Tsuen Wan) 54700838.
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