Five short exercises for a stiff desk back

Sitting is not harmful in itself. The problem is staying still for hours. Your back likes change, so the simplest fix is to move a little, often.

The five movements

1. Seated rotation: ten slow turns to each side
2. Chin tucks against the backrest: eight gentle holds
3. Standing back bend with hands on hips: five reps
4. Doorway chest stretch: thirty seconds
5. Sit to stand from your chair: ten reps

Do the set once every hour or two. If any movement increases pain that lasts after you stop, skip it and mention it at your next session.

The best posture is the next one.A line we repeat in clinic