Exercises for the Workplace

If you have any questions at all with regards to these exercises, please do not hesitate to contact us.

(t) 07813 919 661 : (e) info@physiot.co.uk

These gentle stretches will help you to prevent general aches and stiffness when working in front of a computer.

Stand straight with feet apart.

Support your back with your hands while bending your back as far backwards as possible. Keep your knees straight during the exercise.

Repeat 3 times.

Sitting with your hands clasped behind your head.

Bend your head forward until you feel a stretch behind your neck. Gently pull your head further forward. Hold approx. 20 secs.

Repeat 3 times.

Sitting.

Tilt your head toward one shoulder until you feel the stretch on the opposite side. Using your hand gently pull your head further to the side. Hold approx. 20 secs. Repeat to other side.

Repeat 2 times.

Sitting.

Bend your head backwards as far as is comfortable. Hold approx. 20 secs.

Repeat 2 times.

Sit on a chair.

Take hold of the back of a chair. Look over your shoulder while turning your upper body.

Hold 20 seconds.
Repeat 3 times.

Stand or sit.

Stretch one arm over to the opposite shoulder by pushing it at the elbow with your other arm. Hold the stretching approx. 20 secs. – relax.

Repeat 2 times.

Stand or sit. Bend and lift the arm to be stretched.

Grasp your elbow with the other hand and push back and down until you can feel the stretching at the back of your upper arm. Hold the stretch for approx 20 secs.

Repeat 2 times.

Forearm supported on a table with your hand over the edge and palm facing down.

Let your hand drop down. Gently assist the movement with your other hand. Hold 30 secs.

Repeat 2 times.

Clasp hands by interlocking fingers and lift arms horizontally in front of you.

Alternately turn palms inwards and outwards.

Repeat 5 times.