Sitting all day tends to tighten the same four places: the neck, the shoulders, the hips and the lower back. The best fix is movement, so stand up and move for a minute or two every 30 to 60 minutes. A desk that fits you helps, and a focused massage can ease the tightness that builds anyway.
The short answer
Where it builds: the neck, shoulders, hips and lower back.
Best fix: stand and move for a minute or two every 30 to 60 minutes.
Desk: screen at eye level, feet flat, elbows near your sides.
Phone: bring it up to your eyes instead of your head down to it.
Massage: Target the neck, shoulders and upper back.
Why sitting tightens the same places
Sitting asks very little of most muscles and a lot of a few. As the hours pass, the head drifts forward and the shoulders round, so the muscles at the back of the neck and between the shoulder blades end up holding your head in place.
Below the waist, the muscles at the front of the hips stay short, and the lower back does the work of holding you upright. That is why the first few steps after a long meeting can feel stiff.
Movement breaks that fit a workday
Stand for phone calls, and walk while you talk if you can.
Use a small water bottle, so you get up to refill it.
Roll your shoulders back and down five times, then let them drop.
Stand in a short lunge, tuck your tailbone slightly, and hold for 20 to 30 seconds a side to stretch the front of the hip on the back leg.
Take the stairs for a floor or two, or walk one lap before lunch.
Set up your desk to fit you
Top of the screen at or just below eye level, about an arm's length away.
Feet flat on the floor, knees about level with your hips.
Elbows close to your sides, forearms roughly level with the desk.
A chair that supports the curve of your lower back, or a small cushion there.
Text neck, and your phone
Looking down at a phone adds to the load, because the further the head tips forward, the harder the neck has to work to hold it. Bring the phone up toward eye level instead of your head down to it, and look up and away from the screen every few minutes.
Long flights and drives
Hours in one position leave the neck and back stiff. Get up and walk when you can, roll your shoulders and ankles in your seat, and book a session soon after you arrive.
What a massage can add
Add Target to a body massage and choose up to three areas, such as the neck, shoulders and upper back, and only those are worked. A Scalp Massage adds slow work across the head, and you can ask for the pressure you want at any point.
From Dr. Nick
The body adapts to whatever position it holds the longest. Change the position often, and a massage has far less to undo.
Common questions
Can bad posture affect my sleep?
It can. A stiff neck and shoulders can make it harder to get comfortable, and a pillow that keeps your neck in line with your spine may help. If poor sleep lasts for weeks, talk with your doctor.
How often should desk workers get a massage?
Once a month keeps ordinary tightness in check for many people, with an extra visit during a heavy stretch. More in how often to get a massage.
What should I book?
A 45- or 60-minute body massage with Target on the neck, shoulders and upper back.
Is it bad to sit all day?
Long stretches without moving are the problem more than sitting itself. Short, frequent breaks make the biggest difference.
Book your massage
Serenity Zen has studios in West Covina and Diamond Bar. Open daily, 10 AM to 9 PM.