Joint comfort: 5 exercises to do at your desk or while teleworking

For your joint comfort, prevention is better than cure!

It's well known that juggling work, social life, and physical activity is difficult for everyone. Office jobs are no exception and promote a sedentary lifestyle, the number one enemy of the human body. They often lead to musculoskeletal disorders, back problems, joint discomfort, and neck pain.

So to avoid all that, the only remedy is movement!

In this article, we offer 5 simple and quick exercises you can do at your desk or while working remotely. Alongside our joint supplements , you can also take the time to establish a routine to relieve discomfort in a specific area.

Hand and arm stretches

1. Extend your arms forward, palms down. With one hand, gently curl your fingers backward. This will help stretch your hands and fingers after spending a long time typing on your keyboard.
2. In the same position, clench your fists and then spread your fingers as wide as possible. Repeat this 10 to 15 times until you feel your muscles relax. At the same time, feel free to raise and lower your arms one after the other; this will also work your shoulders and back.

Shoulder stretches

1. Slowly pull your shoulders back. Breathe deeply as you raise them, then exhale as you lower them. Repeat this movement as many times as you can, about 10 to 15 times, to feel the benefits.
2. Bring your hands together behind your back. The goal is to bring your shoulder blades as close together as possible. Hold this position for a few seconds.
3. Place your hands crossed on your shoulders and then bend from right to left to stretch your ribs and upper torso.

Neck stretches

1. Slowly tilt your head towards your right shoulder, pull a little further with the opposite arm, then slowly return to the center. Repeat the same movement on the left side.
2. Pull your shoulders back and turn your head to the side. Slowly begin to make a circular motion, one or two turns. Once completed, repeat the same movement in the opposite direction.

Knee stretches

1. Sit on the front edge of your chair and extend one leg in front of you, placing your heel on the floor. Your toes should be straight and pointing towards the ceiling.
2. Keep your leg straight and your knee bent.
3. Bend forward by bending your hips, keep your back straight until you feel a stretch in your back thigh.

Ankle stretches

1. Bend your knee to place the top of your foot on the ground with your toes pointing downwards.
2. Slowly push your foot towards the ground until you feel a stretch on the top of your foot and ankle.
3. Hold this position for 30 seconds, then repeat the action 3 to 4 times.
4. Repeat all these steps to stretch your second ankle

These simple exercises can and should be repeated at least twice a day. They only take a few minutes, so set aside two short moments each day to do them – you won't regret it!