Why You Should Prepare Your Body for Work
It might seem unnecessary to physically prepare for a desk job, but long hours of sitting can take a toll. According to the U.S. Bureau of Labor Statistics, half of all workers sit for 60% or more of their workday. Over time, this can lead to muscle tightness, pain, and poor posture.
Stretching and maintaining good posture before work can help reduce the risk of injury and discomfort. Making pre-shift stretching a daily habit can improve how you feel throughout the day and support long-term health.
Preventing Muscle Strain and Injury
The best way to handle musculoskeletal pain is to prevent it before it starts. Stretching regularly improves flexibility, reduces stiffness, and lowers the chance of injury. It also helps with fatigue, balance, and posture.
The key is consistency. Find a time before work to stretch—at home or at your desk—and make it part of your routine. Stretch until you feel a comfortable pull but stop if you experience pain. If a stretch causes discomfort, consider reaching out to a physical therapist for guidance.
Pre-Shift Stretch Routine
This routine targets muscles that commonly become tight and painful in desk jobs but is also helpful for active jobs. Aim to stretch for 7-10 minutes per session, ideally twice a day. Hold each stretch for 30 seconds and repeat three times.
Hamstring Stretch
- Sit upright with one leg extended straight.
- Hinge forward at the hips until you feel a stretch in the back of your leg.
- Keep your knee straight and your back in a neutral position.
Piriformis Stretch
- Sit upright and place one foot on the opposite knee.
- Lean forward slowly until you feel a stretch under your thigh.
- Keep your back straight throughout the movement.
Wrist Flexion Stretch
- Extend one arm straight in front with the palm down.
- Use your other hand to gently press the back of your hand down.
- Hold the stretch without applying too much pressure.
Wrist Extension Stretch
- Extend one arm straight in front with the palm facing up.
- Use your other hand to gently press your palm downward.
- Keep the movement gentle to avoid overstretching.
Upper Trapezius Stretch
- Sit upright, holding the edge of your chair with one hand.
- Rotate your head up and away from the anchored arm.
- Slowly lean your head toward your shoulder until you feel a stretch.
Levator Scapula Stretch
- Sit upright, holding the edge of your chair with one hand.
- Rotate your head to the opposite side, then tuck your chin toward your chest.
- Use your free hand to gently pull your head forward for a deeper stretch.
The Importance of Breaks and Movement
Stretching before work is helpful, but staying mindful of your posture throughout the day is just as important. Long periods of sitting cause muscles to tighten, making movement more difficult.
Taking short walking breaks—about once an hour—can reduce stiffness and improve circulation. Even a few minutes of standing or moving around helps counteract the effects of prolonged sitting.
We Can Help
Pain shouldn’t be part of your workday. A simple pre-shift stretching routine, combined with good posture and regular movement, can help you feel better and reduce injury risks. If pain persists, a physical therapist can provide additional support to improve mobility and comfort at work.
