Try these 5 easy and must do stretches for the office.


1. Stretching out your mouse arm.

Standing in a door way, bring your elbow and forearm to shoulder height and place it on the door frame. Keeping your hips square start to turn away from the door frame until you feel a stretching sensation across the front of your shoulder and chest.

Hold for 40-60seconds and repeat on the other side.

2. Attack your lazy glutes when you can’t peel yourself away from the desk.

Sitting with your spine stacked tall and feet level on the ground. Bring your right ankle up to rest on your left thigh. You may feel the stretch immediately in your right glute. If you’re looking for more start to hinge forward at the hips (lean forward) and use your right elbow to push down into your right knee. You don’t even need to take your fingers away from the keyboard to do this one!!

Hold for 40-60seconds and repeat on the other side.

3. Get your spine moving

Sitting tall with your spine stacked and feet level on the ground, cross your arms across your chest. Inhale to prepare, exhale to rotate your breast bone towards the left, feeling the rotation and stretch occur through the middle of your back. Be mindful to keep your chin in line with your breast bone. Inhale to return to centre, exhale to rotate towards the opposite side.

Repeat 5 times each side.

4. Avoid tension building up in your neck

Sitting tall with your spine stacked and feet level on the ground, take your right arm behind your back. Rotate your head towards the left roughly 45 degrees, pause and look down taking your nose towards your arm pit. Use your left hand on the back of your head to guide the stretch.

Hold for 40seconds, repeat on the other side.

5. Keep mobility through the middle of your back through a seated ‘cat cow’

We spend most of our day in forward flexed postures. Take a minute to cross your arms across your chest, lean back over your chair (provided it is a sturdy one and the height of the back

of the chair meets your shoulder blades) and feel the stretch. If your chair is not an ideal height or not sturdy enough, sit forward off the back of your chair and repeat the same movement, aiming to bend at the shoulder blade line and raise your breast bone towards the roof. Hold for a couple of seconds before folding forward and creating a ‘C’ shape with your spine.

Take the time to move in and out of this 5 – 10 times.


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