5 Desk Stretches Every
EU Commission Worker Should Know
If you spend your days in the Berlaymont, Charlemagne, or any of Brussels' EU institution buildings, you already know the feeling — that creeping stiffness in the neck, the tight shoulders, the low back that aches by mid-afternoon. Long hours at a desk are one of the most common reasons patients come to see me.
The good news: you don't need to wait until you're in pain to do something about it. These five stretches take less than five minutes and can be done at your desk without anyone noticing. Done consistently — two or three times a day — they make a significant difference.
Why desk work causes so much pain
The problem isn't really "bad posture" — it's static loading. Your body is designed to move. When you hold any position for a long time, even a theoretically "good" one, the muscles and joints that maintain that position gradually fatigue. Blood flow decreases, tension builds up, and pain follows.
The solution is regular movement, not a perfect ergonomic setup (though that helps too). The stretches below target the areas that take the most strain during desk work: the neck, upper back, chest, hip flexors, and lower back.
Neck Side-Bend
Targets: Upper trapezius and cervical muscles — the ones that give you that "neck tension headache" feeling.
How to do it: Sitting upright, slowly tilt your right ear toward your right shoulder. For a deeper stretch, rest your right hand gently on your left temple (no pulling). Hold for 20–30 seconds. Repeat on the left. Do this 2–3 times per side.
Neil's tip: If you feel any pain, tingling, or dizziness, stop immediately and see a practitioner.
Thoracic Extension (Chair Backbend)
Targets: The mid-back (thoracic spine) — chronically flexed and stiff from forward-hunching at a screen.
How to do it: Sit at the back of your chair. Clasp your hands behind your head, elbows out. Gently arch backwards over the top of the chair back, looking up toward the ceiling. Hold 5 seconds, repeat 5–8 times. You may feel (and hear) some gentle clicks — this is normal.
Chest Opener
Targets: Pectorals and anterior shoulders — tight from keeping your arms forward at a keyboard all day.
How to do it: Clasp your hands behind your back. Gently squeeze your shoulder blades together and lift your chest. Hold 20–30 seconds. Alternatively, stand in a doorway with both arms raised at 90°, and let your body lean gently forward through the frame.
Hip Flexor Stretch
Targets: The iliopsoas — the deep hip flexor that tightens dramatically from prolonged sitting and contributes significantly to low back pain.
How to do it: Stand from your chair. Step one foot forward into a shallow lunge, keeping your back knee straight or just slightly bent. Gently push your hips forward while keeping your back upright. You should feel a stretch deep in the front of the back hip. Hold 20–30 seconds per side.
Seated Lumbar Rotation
Targets: The lumbar spine and piriformis — commonly stiff and restricted from static sitting.
How to do it: Sit upright in your chair, feet flat on the floor. Place your right hand on your left knee. Slowly rotate your torso to the left, looking over your left shoulder. Hold 20–30 seconds. Repeat on the other side. Keep your hips square and facing forward throughout.
How often should you do these?
Aim for every 60–90 minutes of sitting. Set a reminder on your phone or computer if needed. Even just standing up and walking to get water every hour makes a meaningful difference to how your back and neck feel by the end of the day.
These stretches are preventative and maintenance-focussed. If you're already in pain, or if the discomfort is significant or persistent, stretching alone isn't enough — you likely need hands-on treatment to address the underlying restriction.
Already in pain?
Stretches help maintain good function, but they won't fix a problem that's already entrenched. Book an appointment and I'll identify what's causing your pain and address it directly.
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