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Sitting has been branded the “new smoking” for its supposed health risks, and for those of you who spend most of your days sedentary, you've probably experienced debilitating problems such as neck, shoulder and back aches that it causes. 

Chances are, giving up our job for this purpose isn’t an option. But luckily, there are ways to prevent or ease these common aches! For a start, why not try out these 5 exercises provided by physiotherapist, Janar, that you can do at the comfort of your own desk!

1. Chin Tuck


  • In a sitting position, draw your chin back towards your neck creating a double chin - ensure your neck maintains a neutral position and avoid looking up or down 

  • Hold for 10 seconds and release 

  • Repeat 5 times


2. Trapezius Stretch


  • Sit on your right arm and place your left hand above your right ear

  • Using your left hand, pull your head towards your left ear until you feel a gentle stretch on the right side of your neck

  • Hold this position for 20 seconds and repeat on the opposite side

  • Repeat the stretch on each side 3 times 

3. Shoulder Rolls


  • Sit comfortably and draw both your shoulders up towards your ears

  • In this position, rotate your shoulders backwards in a circular motion

  • Repeat 10 times

4. Scapula Retraction


  • Sit with your hands clasped behind your head

  • Move your arms backwards such that your shoulder blades are drawn towards the centre of your spine

  • Hold this position for 10 seconds and then release 

  • Repeat 5 times

5. Back Stretch


  • Sitting on your chair, gently lean forward till your head is pointing towards the floor

  • Hold this position for 20 seconds 

  • Repeat 3 times

For further enquires, assessment, or treatment on neck, shoulder and back aches, get in touch with physiotherapist, Janar at 97911114

Featured Contributor: 


Janar graduated with a Diploma in Physiotherapy from Nanyang Polytechnic in 2011 and subsequently completed his BSc (Hons) in Physiotherapy at the Singapore Institute of Technology (SIT) in 2015. 

His keen interest in exercise and human anatomy, coupled with passion to help others led him to choose physiotherapy as his career. Ever since graduating, he has worked in various settings such as geriatric, private hospital and private clinic settings. Janar is also trained in Dry Needling and Instrument Assisted Soft Tissue Mobilisation (IASTM).