🚨 A large number of today’s jobs require people to be sitting at a desk all day.
❌ However we all know that sitting down too much isn’t good for our posture or our health.
✅ Below are some ideas of stretches you can easily do throughout your day in the office.
➡️ NECK ROTATION
Gently turn your head from side to side. Repeat 5 times each side.
➡️ NECK SIDE FLEXION
Gently tilt your head from side to side. Repeat 5 times each side.
➡️ NECK FLEXION / EXTENSION
Gently bring your chin towards your chest and then look up towards the ceiling. Repeat 5 times.
➡️ SHOULDER ROLLS
Gently roll your shoulders forwards. Repeat 5 times, then repeat backwards 5 times.
➡️ HEAD NODS
Gently nod your chin (like making a double chin). Hold 5 seconds. Repeat 5 times.
➡️ CHEST STRETCH
Clasp your hands together and reach behind your back. Hold 10 seconds. Repeat 3 times.
➡️ SHOULDER STRETCH
Gently pull arm across your body to feel stretch across back of shoulder. Hold 10 seconds. Repeat 3 times each side.
➡️ SIDE BENDING
Clasp your hands together above your head. Gently lean to one side. Hold 10 seconds. Repeat 3 times each side.
➡️ TRUNK ROTATION
Reach across body and grasp back of chair. Gently look over shoulder. Hold 10 seconds. Repeat 3 times each side.
➡️ SHOULDER BLADE SQUEEZES
Keep elbows bent. Gently squeeze shoulder blades together. Hold 10 seconds. Repeat 5 times.
🚨 Stretches should NOT cause you pain.
💡 If you do experience pain or discomfort please stop the exercises.
☎️ DM, book online or call us on 9740 5454, our physiotherapists are here to help you with any postural related issues or spinal pain you may be experiencing.
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