Best Physiotherapy Exercises for Desk Workers in Singapore’s CBD

Spending long hours at a desk in the CBD can lead to neck stiffness, shoulder tension, and lower back discomfort. At Strength Clinic Academy, our physiotherapists have designed simple, evidence-based exercises to improve posture, maintain mobility, and prevent common office-related injuries.

Why Desk Workers Need Physiotherapy Exercises

Sitting for extended periods can cause:

  • Tight hip flexors and hamstrings

  • Rounded shoulders and forward head posture

  • Weak core and glute muscles

  • Increased risk of repetitive strain injuries (RSIs)

Our physiotherapists recommend exercises that counteract these imbalances, improve circulation, and reduce discomfort throughout the workday.

Top 5 Physiotherapy Exercises for Desk Workers

  1. Seated Thoracic Extension

    • Sit tall in your chair, clasp your hands behind your head, and gently arch your upper back over the chair’s backrest.

    • Repeat 10 times to open the chest and relieve upper back tension.

  2. Neck Stretch

    • Tilt your head to one side, bringing your ear toward your shoulder.

    • Hold for 20–30 seconds per side.

    • Helps reduce neck stiffness caused by prolonged screen time.

  3. Hip Flexor Stretch

    • Step one foot back, bend the front knee, and push hips forward gently.

    • Hold for 30 seconds per side to counteract tight hip flexors from sitting.

  4. Seated Glute Squeeze

    • While seated, contract your glute muscles for 5–10 seconds, then release.

    • Repeat 10–15 times to strengthen glutes and support core stability.

  5. Shoulder Blade Squeeze

    • Sit tall, squeeze shoulder blades together, hold for 5 seconds, and release.

    • Repeat 10 times to strengthen the upper back and reduce shoulder rounding.

Tips for Desk Workers in the CBD

  • Take short movement breaks every 45–60 minutes.

  • Adjust your chair, desk, and monitor height for optimal ergonomics.

  • Include occasional walks around your office or nearby CBD streets to improve circulation.

When to See a Physiotherapist

If you experience persistent pain, tingling, or numbness in your neck, shoulders, or back, it’s time to consult a physiotherapist. Our team at Strength Clinic Academy, conveniently located at Shenton Way CBD, can assess your posture, identify muscular imbalances, and create a personalised program to prevent injuries and improve comfort.

Book your assessment at our OUE Downtown physiotherapy clinic today.

Strength Clinic Academy