Spine Strong, Sit Long: Medical Desk Exercises for Long Sitting Hours
Spending long hours sitting can strain your cervical, thoracic, and lumbar spine. According to the World Health Organization, prolonged sedentary behavior increases musculoskeletal risks and circulation problems.
1️⃣ Chin to Chest Stretch
Corrects forward head posture and reduces neck strain.
- Sit upright, feet flat
- Lift chin toward ceiling (5 seconds)
- Lower chin to chest (5 seconds)
- Repeat 5 times
2️⃣ Seated Spine Twist
Relieves mid-back stiffness.
- Place one hand on opposite knee
- Other hand behind chair
- Gently twist and hold 5 breaths
- Switch sides
3️⃣ Seated Cobra Pose
Strengthens lumbar spine and improves posture.
- Palms beside hips
- Press down and pull shoulders back
- Lift chest slightly
- Hold 3–5 breaths
30–30 Rule: Every 30 minutes, stand up and move for 30 seconds.
Spine Strong: Desk Exercises
Chin to Chest
Lift chin up 5 sec. Lower to chest 5 sec. Repeat 5x.
Spine Twist
Twist gently. Hold 5 breaths. Switch sides.
Seated Cobra
Press palms, lift chest. Hold 3–5 breaths.