That familiar pain in your neck. That constant dull ache in your lower back. What can we do about it?

As a trained remedial massage therapist I am very conscious of my posture especially while I’m working. My work is split between being office based and working hands on as a massage therapist.

While I am engrossed in admin and accounts my head, neck and shoulders can slowly gravitate towards the screen of my computer, my mouse slides away from my preferred right angled position to an angle which after a short time starts to cause me pain. If you feel pain and you start to feel your neck strain or a twinge in your shoulder, a dull ache in your lower back. It’s time to stretch!

Her are a few simple workplace stretching techniques that I use myself and recommend to my clients at my treatment rooms. These can be done at your desk at home or anywhere!

Neck stretch – This stretch will help ease tension in your neck.

Sit up straight in your chair with you torso facing your screen, tighten your stomach muscles and plant your tailbone to your chair. Slowly lower you head to one side while relaxing your shoulders and let the weight of you head stretch the muscles on the opposite side of you neck. Hold for 15 seconds. Repeat sequence on the other side.

Chest stretch – Opens and expands the chest area

Sit up straight in your chair with you torso facing your screen. Direct your rib cage down toward your tailbone. Extend your arms out in front of you, touching your palms together. Slowly open your arms as wide as possible keeping your shoulders relaxed and tummy tucked in. Repeat 5 times.

Forward bend – Helping to stretch your hamstrings and release the lower back

Stand with your feet about shoulder width apart. Raise your arms above your head. Pull your abdominal muscles in and slowly reach up and forward bend into a stretch. Release your arms slowly down and let your arms hang down and relax your shoulders. Hold this pose for 10 seconds and return to starting position.

These are a few small steps to help you gain a better posture.

Follow us for more useful tips on how to improve posture and more workplace stretching techniques.

Charlotte Every

Director – Therapist