Three Stretches For Office Workers

How would you like to be neck and lower back pain free with only 1% new action in your everyday office life? Would it be a value point to feel more productive and more energized at the office? You also know that productivity correlates with earning more too!

I am here to help you move your body in the right direction so you can benefit from this. Studies show that regular stretching can help reduce neck and shoulder pain and they also show that regular breaks to stand and stretch increase productivity at the office. Don’t focus only on your pain free point, focus on these flexibility breaks as your must to do list. As those breaks allow your eyes to rest and your entire body to feel more comfortable.

Not only talk about it, lets take action and make some stretches! You imagine what it must be the first pain point of your body when you are sitting too much? Your neck!

Neck Stretch

How tight is your neck right now? If you do this neck stretch, you’ll find out. 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. ​Your head can weigh up to 11 pounds (more if you’re smarter!), so just imagine how much stress that puts on your neck.

Do it right like a master: 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 to 30 seconds and repeat on the other side.


After you stretch your neck you could forward to your forearms. Many office individuals type a lot so they need a good stretch.

Do it right like a master: 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 to 30 seconds and repeat on the other hand.


Now , we need to move forward and stretch another important body part. Your torso will be grateful for your intention to stretch it. Why? As you lose the right posture, you may find yourself sinking back into a hunched position, which can make your backache. There is a simple move that will stretch all the muscles in your back, sides, and arms. You can also take the arms to either side to deepen the stretch down the sides of the torso.

Do it right like a master: Seated or standing, lace the fingers together and stretch them up towards the ceiling. Take a deep breath as you stretch up as high as you can, then exhale and open the arms, sweeping them back down. Repeat for 8 to 10 reps.

Make a routine and stick with it. Your routine program: 30” Neck, 30” Forearm, 30” Torso

Do it every one hour and you will be grateful with the level of body positive emotions! Take care of your body, is the only place you live in 24/7.

Thanos Hrysaidis, Fitness Consultant and Master NLP Coach.