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A Guide to Office Stretches

Sitting in front of a desk every day can wreak havoc on your body!Easy stretches guide for office workers and computer postures to prevent aches and pains, Caloundra, Mooloolaba, Currimundi, Kings Beach, Kawana, Pelican Waters, Wurtulla, Buderim, Alexander Headland and Maroochydore

Stretching exercises encourage lengthening of your muscles and their associated tendons.

Remember, all stretches should be performed within comfortable limits.

Stretch gradually and hold each stretch once you feel mild muscle tension. Breathe normally while performing stretches and maintain good posture at all times.

Hold each stretch for 10 to 30 seconds. Repeat each stretch 2 to 3 times.

Exercise, Seated Spinal Twist Stretch. Simple stretches guide for office desk and computer work.

1. Spinal Twist

Sitting for prolonged periods of time can also affect the lower back, leaving it tight and achy. This stretch will help gently work out some of that tension.

In a seated position with the feet flat on the floor, contract the abs and gently twist the torso towards the right, using your hands to help deepen the stretch.

Only twist as far as you comfortably can and keep the back straight while keeping the hips square.

Hold for 10-30 seconds and repeat on the other side.

Exercise, Seated Upper Back Stretch. Australian office stretch guide for desk work.

2. Upper Back Stretch

The upper back can also become tense and tight from hunched shoulders, especially if you hold the phone against your shoulder or use your mouse a lot.

Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other.

Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head.

Don’t collapse but instead imagine you’re curving up and over an imaginary ball.

Hold the stretch for 10-30 seconds. If twisting the arms doesn’t feel good, simply lace the fingers together.

Exercise, Seated Shoulder Shrugs Stretch. Simple stretch guides for offices and RSI prevention.

3. Shoulder Shrugs

The shoulders and neck hold a lot of stress and tension from typing, clicking and scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going.

Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can.

Hold for 1-2 seconds and roll them back as you relax down.

Repeat for 8-10 reps.

Exercise, Seated Neck Stretch. Simple stretch guides for offices and RSI prevention.

4. Neck Stretch

Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. This stretch feels great on the neck and shoulders.

Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder.

Hold for 10-30 seconds and repeat on the other side.

Exercise, Seated Forearm Stretch. Simple stretches guide for office desk and computer work.

 

Please note: These stretches are not intended as a substitute for care from a qualified health care professional. Always obtain advice from a qualified health care professional before starting any exercise, stretching or health care program.

5. Forearm Stretch

You may not even realise how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists. It is a two part stretch to target the whole forearm.

Part One: Seated or standing, stretch the right arm out and turn the hand down so that the fingers point towards the floor.

Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm.

Hold for 10-30 seconds and repeat on the other hand.

Part Two: Seated or standing, stretch the right arm out in front of your body with the elbow straight as if you are saying “stop”.

Use the left hand to gently pull the fingers towards you, feeling a stretch in the underside of your forearm.

Hold for 10-30 seconds and repeat on the other hand.

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