Sitting for long hours at a desk often leads to stiffness, fatigue, and pain in the neck, shoulders, and upper back. Since desk work has become a regular part of modern life, we cannot avoid it—but we can reduce its harmful effects.

To help ease this discomfort, here are four simple exercises you can practice daily. These movements improve flexibility, reduce muscle tightness, and help your body feel lighter and more active after work.

1. Arm Rotation Exercise (Vajrasana Support Lift)

Sit on the floor in Vajrasana and place your hands firmly on the ground for support.
• Lift your body upward using your knees and hands, as shown in the reference position.
• Now extend one arm forward, raise it upward, rotate it behind your body, and bring it back to the front.
• Place the hand back on the floor.
• Repeat the same motion with the other arm.

Benefits:
✔ Relieves shoulder stiffness
✔ Increases arm flexibility
✔ Improves upper-body mobility

2. Seated Spine Twist

Sit with both legs stretched forward.
• Cross your right leg over the left and place the foot on the floor.
• Place your right hand behind you for support.
• Gently twist your upper body to the right.
• Keep your left arm straight and rest it on your right knee.
• Hold for a few seconds and repeat on the other side.

Benefits:
✔ Relaxes the lower back
✔ Enhances spinal flexibility
✔ Reduces tension caused by long sitting hours

3. Wall Neck & Shoulder Stretch

Stand near a wall with your ear close to the wall.
• Place one hand on the wall.
• Gently turn your body outward, looking slightly behind you.
• Feel the stretch on your neck and shoulder.
• Repeat on the opposite side.

Benefits:
✔ Reduces neck tightness
✔ Improves posture
✔ Relieves work-related shoulder pain

4. Forward Lunge Knee-Drop Stretch

Stand with one leg forward and the other stretched back.
• Place both hands on the floor for balance.
• Bend the front knee at a 90-degree angle.
• Slowly drop the back knee toward the ground, then lift it again.
• Repeat the movement, then switch legs.

Benefits:
✔ Opens hip muscles
✔ Reduces lower-body stiffness
✔ Strengthens legs and core

Final Tips for Better Workday Health

• Take short breaks every 45–60 minutes

• Avoid slouching

• Keep your computer screen at eye level

• Stay hydrated

• Add 10–15 minutes of stretching to your daily routine

These simple exercises can make a big difference in reducing discomfort caused by long sitting hours. Practice them regularly to maintain better flexibility, posture, and overall well-being.