A physical therapist says this is the 3-move routine 'your back needs if you have a desk job'
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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and a fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science , Fit&Well , Coach , and T3. Having worked with fitness studios like F45 and Virgin Active and trained both group and 1:1, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells. She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body. Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11. In her spare time, she enjoys CrossFit, hot yoga, Pilates and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, mindfulness, sleep and recovery.
I love teaching mobility, but when it comes to functional medicine, I'm not a qualified physical therapist, so I look to those around me for the best advice. This week, I sought out Back and Body Medical, NYC, for advice on anti-desk exercises.
If you're unsure what I mean by that, I'm talking about exercises that help reduce or even reverse the impact of prolonged sitting and slouching over phones and laptops — something nearly all of us do at some point in the day or week. Over time, this can overwork and underfire crucial muscle groups and negatively affect posture, core engagement and muscle activation.
These moves help stretch the muscles around the shoulders, spine and hips and reduce tension. "If your back feels tight, stiff, or like it’s about to flare up by the end of the workday, these three are worth a try," they say.
Check them out below.
"Eight hours in a desk chair adds up," the team writes. "Start gentle; don’t force anything. If the tightness keeps coming back no matter what you do, that’s usually a sign something else is going on."
In that case, it may be worth seeing a qualified medical professional for guidance, advice, or a referral.
Start these exercises two to three times a week, alongside other activities such as walking, running, lifting weights, swimming, or gardening. Mobility and stretching routines should support a healthy, active lifestyle filled with natural, functional movement as a priority as you get older.
Overall, consistency is one of the most important factors, so aim for smaller chunks of movement more often to begin with, and build in a slow, manageable way.
While these exercises are recommended by a qualified physical therapist, you should always listen to your body and stop if you feel sharp pain, numbness, or tingling. Working with a physical therapist, physician, or similar professional will help you determine the issue and provide specialized recommendations based on your personal journey.
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