Take Time to Stretch at Work

Our typical 9 to 5 work days require us to remain in a seated position for at least 8 hours, a position that can cause muscle tension. This can also lead to poor posture and lower back pain. Whether you are at the office, outdoors or at home, a good new resolution to follow all year round is to take the time to stretch to avoid these aches and pains!

Benefits of Stretching


Stretching takes little time and is easy and simple.


1. Decreases muscle tension, anxiety, fatigue and stress.

2. Improves blood circulation, which nourishes your muscles, eliminates waste and reduces recovery time for muscle injuries.

3. Increases flexibility and range of motion.

4. Improves exercise performance.


Office Stretching

Remember to breathe normally, avoid sudden movements, maintain good posture and to take advantage of the opportunity to relax!

  • Neck: Sit up straight and tilt your head forward. Slowly roll your head to one side and hold it in this position for 10 seconds. Repeat on the other side. Relax again and return your chin to the starting position. Repeat 3 to 5 times.

  • Shoulders: Raise your right arm and put your hand behind your head. Place your hand on your upper back, making sure it is as close to your ear as possible. Use your left hand to gently hold your right elbow while pulling it towards the back of your head. Hold the position for 15 seconds and repeat 3-5 times before changing arms.

  • Spine: Sit upright in your chair and place your left arm behind your left hip. Hold your chair by turning your upper body to the left. Placing your right hand on your chair will increase the tension of the stretch. Hold the position for 15 seconds and repeat 3-5 times on each side.

  • Hands and Fingers: Place your hands on your desk and stretch them out while spreading your fingers until you feel tension. Hold for 15 seconds and repeat 3-5 times.

  • Wrists: Sit upright in your chair and raise one arm at a time and stretch it out in front of you, palm up. Gently grasp your fingers with your other hand and pull the hand of your outstretched arm down. Hold the position for 15 seconds and repeat 3-5 times.


If you feel any pain or discomfort during these stretches, stop immediately and contact your physiotherapist at the Physio Go clinic for an appointment. For more information on the right stretching techniques for your case, contact our team!

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