The Anti-Desk Routine – 5 Types of Wrist & Neck Mobility Exercises

Wrist and Neck – These two joints/muscle groups take a lot of abuse during our daily lives, without receiving much attention in return. These exercises, combined, create a great anti-desk routine.

5 Types of Wrist & Neck Mobility Exercises (The Anti-Desk Routine)

Chin Tucks

1. Stand or sit tall, with your core engaged. Let your arms rest alongside your body.
2. Draw your shoulder blades back and down.
3. Slowly draw your chin in toward your chest.
4. Hold for a few seconds. Return to the start position.
5. Repeat for 3-5 repetitions.

Checkout the Video Demo: https://youtu.be/gdrHuq68kNk

Neck Rotations

1. Sit or stand tall with shoulder blades back and down, core engaged. Gently rotate your head to the left and look over your shoulder.
2. Hold this position for a few seconds.
3. Repeat on the other side.
4. Alternate for a total of 3-5 repetitions on each side.

Here is a Video Demo: https://youtu.be/MaGhsmaQctY

Ear – To – Shoulder Stretch

1. Sit or stand tall with shoulder blades back and down, core engaged.
2. Slowly drop your head to bring your right ear toward your right shoulder while keeping your shoulders in the same position.
3. Hold this position for a few seconds.
4. Perform on the left side.
5. Alternate sides for a total of 3-5 repetitions per side.

Checkout the Video Demo: https://youtu.be/TBamn7LKfJc

Praying Hands Stretch

1. Stand tall with abs engaged and place your palms together in a praying position in front of your face.
2. Bring your elbows together so that your arms touch each other from your fingertips to elbows.
3. Now, with your palms pressed together, slowly spread your elbows apart as you lower your hands towards the ground. Stop when your hands are in front of your belly button or you feel the stretch.
4. Hold the stretch for 5-10 seconds, and then repeat the movement 3-5 times.

Here is a Video Demo: https://youtu.be/Q9jOOp69BIc

Clenched Fist Stretch

1. While seated, put your open hands on your thighs with your palms facing up.
2. Close your hands into fists – don’t clench too tightly.
3. Keeping your forearms on your legs, raise your fists off of your legs and curl them toward your body, bending at the wrist.
4. Hold for a few seconds.
5. Lower your fists and slowly open your fingers wide. Repeat 5-10 times.

Checkout the Video Demo: https://youtu.be/M5Z_q5wDFKs

How does your body feel now? Which exercises feel best? Which ones are the most challenging?

Are there any joints that feel especially tight, loose, or that have a normal range of motion? Do let us know.