Engage in a brief, daily desk stretch to enhance flexibility and combat stiffness
In the modern workplace, a desk job can often lead to a sedentary lifestyle, which may result in serious health issues. However, Jodi Montlake, the founder of the We Got This! clinic and a specialist in weight and pain management, has a solution to help desk workers maintain their mobility and relieve stiff muscles.
Montlake has shared a simple stretch that can be done while sitting at a desk. This thoracic rotation exercise requires no equipment and can be performed from any seated position. To perform the exercise, sit upright with your hips facing forward, knees bent to 90°, and feet flat on the floor.
For a more targeted and effective stretch, Montlake recommends trying the Kneeling Thoracic Spine Rotation drill. To set up for this exercise, kneel on the floor with one hand placed under your shoulder on the floor, and the opposite hand behind your head. Keep your spine long and stable, avoiding excessive rounding or arching.
To execute the exercise, inhale deeply, exhale slowly as you rotate your torso outward, leading the rotation with your elbow. Pause briefly at the maximal rotation point, return to the starting position with control, and perform 5–10 repetitions per side.
Key points to remember include keeping the hips stable to avoid engaging the lower back, exhaling during the rotation to deepen the stretch, and moving slowly and mindfully to enhance control and mobility benefits.
This exercise targets the thoracic spinal extensors, rhomboids, obliques, and supporting muscles, improving upper back mobility, posture, and reducing neck/lower back pain caused by stiffness.
Alternatively, seated spinal rotations can also be done while sitting tall with feet flat on the floor, rotating the upper spine gently. Quick thoracic rotation resets throughout the day can help relieve upper back tension.
Incorporating small amounts of movement into your day while working or sitting down is important. Montlake emphasizes the importance of maintaining mobility, as a sedentary lifestyle can lead to serious health issues.
Montlake, a qualified Pilates instructor with over 20 years of experience in the fitness industry, is also a partner of the London Hormone Clinic. By following her advice and incorporating this simple exercise into your daily routine, you can help reduce the damage of a desk job and maintain a healthier, more mobile body.
