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5-Minute Stretching Routine for Office Workers

Your Office Guide To Stretch

Are you sitting most of the day? Are you experiencing neck tension or mid-back stiffness? Are you feeling the strain of sitting on your hips?
Looking for relief?
Introducing our stretching routine tailored for office workers.
You only need a chair, a doorframe, and comfortable shoes.

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

Do 10 reps, twice daily. Sit upright, tuck your chin, bend your shoulders and elbows to about 90 degrees. Slowly draw your shoulder blades together without shrugging. Hold for 5-10 seconds. Feel the contraction between your shoulder blades.

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

Incorporate movement into your day: take stairs instead of the elevator, park farther from the office, walk while catching up with colleagues, or enjoy a stroll outside if working from home. Movement is key to wellbeing.

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.

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