Stretches To Do At Your Desk

In this article:

Working from home can take its toll and it’s important to change position every 30-minutes or so. You might find that your shoulders, back or neck aches from hours sitting awkwardly?


Physio Neil takes us through some stretches to do for our shoulders and upper back in this first video. Set a timer for 3 minutes, 1-2 times a day and complete these stretches:

  • Cross body shoulder stretch – hold for 20 seconds, repeat each side 3 times, 1-2 times a day

  • Overhead shoulder stretch – hold for 20 seconds, repeat each side 3 times, 1-2 times a day

  • Chest and upper back stretch – hold for 20 seconds, repeat 3 times, 1-2 times a day

In this next video, Physio Chris takes us through some stretches for neck pain that can be done at your desk.

Waiting until you’re already in pain before doing something about it is not the best option, and some work now will help prevent future episodes. So, take 3 more minutes for yourself and mind your neck:

  • Head rotations, left and right

  • Head tilt, forward and backwards

  • Side bend (ear to shoulder), left and right

  • Shoulder shrugs x 5/6

  • Shoulder rows x 5/6