Chained to your desk? Try to 'deskercise'

If you're stuck in front of a computer screen all day, you're not alone. Research from the British Chiropractic Association found that 32 per cent of people spend 10 hours or more sitting each day. And half of us don't leave our desks at lunchtime. Sitting for long periods puts stress on the lower back, and leads to muscle atrophy and a loss of flexibility. According to the Health and Safety Executive, back disorders are the most common form of ill health at work.

Earlier this year, a New Zealand study found that 34 per cent of people admitted to one hospital with blood clots had desk jobs that contributed to the problem. Vascular specialists now recommend that desk workers avoid sitting still for longer than a couple of hours without getting up to stretch their legs.

Health professionals say a 10-minute walk is the best exercise for the desk bound. But when that's not possible, 'deskercises' - simple stretching exercises that can be performed at your desk - are the next best thing.

Before you 'deskercise'

• Before attempting any of these exercises you must be in good health. As with any type of exercise, if you have any questions or pain you should consult your doctor.
• Go slowly, perform each stretch smoothly and use the full range of motion. Do not stretch to the point of a painful feeling.
• Try doing the desk exercises every hour or so, even if you do only a few exercises at a time. Anything is better than staying in one position.

Feet and legs

• Press the balls of your feet down hard against the floor to increase the blood flow in your legs. Hold for three seconds and then relax.
• Sitting back, place your hands under your right thigh. Pull knee toward chest then extend the leg straight in front of you as far as you can. Repeat with your other leg. Do three to five times with each leg.
• Place a paperback book (or rolled-up sweater) between your knees, keeping feet flat on the floor and hips square. Squeeze while clenching your buttocks, so you feel the inner thighs and bottom muscles contracting. Hold for five seconds, then relax (without letting the book fall). Repeat six times.

Fingers, wrists and arms

• Holding both of your hands out in front of you, spread your fingers as wide as possible. Work your fingers in and out until you feel a gentle stretch.
• Slowly stretch the wrist backwards and forwards holding for two to three seconds each time.
• Stretch your arms up, one at a time, reaching as high as possible with each hand for seven to 10 seconds. Relax, and repeat four times.
• Gently raise your lower arm against downward pressure from your top arm. Hold for a count of three and then switch arms.

Neck and shoulders

• Sitting with good posture, raise your shoulders and rotate two or three times in a forward direction then in a backward direction.
• Place your fingertips on your shoulders, elbows pointing out to the sides. First pull your elbows back and then push your elbows forward and try to touch them together. Repeat 10 times.
• Without tensing or hunching shoulders, slowly bend head to the right as far as possible, then to the left, then forward (with chin against your throat) and to the back. Repeat two times in each direction.

Back

• Sit erect in a stationary chair with both feet flat on the floor. Slowly tilt your torso to the right and hold it for 15 seconds. Repeat four to six times, twisting left and right.
• Placing your hands in your lower back, push your hips forward and your shoulders back to arch your spine. Then relax and repeat.
• Interlace your fingers behind your back, palms facing in. Raise and straighten your arms, squeezing your shoulder blades together and "opening up" your chest. Fold for five to ten seconds. Repeat five to ten times.
• Bring arms across chest, trying to touch as far around the back as possible. Hold for 10 seconds, relax and repeat with a different arm on top.
• Stand with your feet shoulder width apart and slowly circle your hips five times to the right and then five times to the left.

Most importantly, take occasional short walks around the office as often as you can. Get up, walk about and stretch a little. Visit a colleague instead of sending an email. Make frequent trips to the filing cabinet. And go for a stroll during your lunch break instead of staying chained to your desk.

Watch these NewYou videos to help you make it through the working day:

Massage at work - how to feel better at the office.

Posture perfection - tips to improve your posture.