Your Office Guide To Stretch
1. Shoulder Stretch
Do 3-5 reps on each side every 2-3 hours. Sit straight, relax your arms, slightly tuck your chin, and gently tilt your neck towards one shoulder. Hold for 10-15 seconds. Repeat on the other side. Feel the stretch in your neck and upper shoulder. Use your opposite hand to guide your head closer to your shoulder for more stretch.
2. Chest Stretch
Perform 3-5 reps on each side every 1-2 hours. Stand in a doorway, raise your shoulder and elbow to 90 degrees, resting your forearm on the frame. Position one leg forward, the other back, like a lunge stance. Lean forward until you feel the stretch across your chest and shoulder
3. Mid Back Squeezes
4. Figure-4 Stretch
Sit upright, cross one ankle above the opposite knee, forming a ‘4’. For a deeper stretch, lean forward gently. Feel the stretch along the hip and inner thigh of the bent leg.
5. Walking Tips
We're Here To Help
Sitting for long periods of time can cause fatigue in the muscles responsible for posture, leading to tightening of other muscles. To counter this, we recommend performing a routine that stretches tight muscles while strengthening postural muscles. Remember to perform within a comfortable range and avoid any pain.
If you need a personalised plan to increase your mobility, alleviate pain and prevent injury, you can book a session with our experts at The Spinal Studio. We will create a tailored plan just for you.
