Office Stretches
Want to fit some easy stretches into your workday? Dr Oertel provides information in the following series of videos.
Neck Flexion Extension
This stretch is a great way to mobilise the neck muscles after working at your desk for a while.
- To mobilise these muscles, look up at the ceiling, holding the position for 2 to 5 seconds.
- Now look down at your desk holding the position for 2 to 5 seconds.
- Dr Oertel recommends up to 10 sets.
- You should feel a stretch in the front of your neck when looking up and in the back of your neck when looking down.
Neck Rotation
This stretch is a great way to mobilise the neck muscles after working at your desk for a while.
- To mobilise these muscles, look to your left as far as you can and hold the position for 2 to 5 seconds.
- Repeat to the other side.
- Dr Oertel recommends 10 sets on each side.
- You should feel a stretch on the left side of your neck when you look to the right and a stretch on the right side of your neck when you look to the left.
Neck Lateral Flexion
This stretch is a great way to mobilise the neck muscles after working at your desk for a while.
- To mobilise these muscles, drop your left ear to your left shoulder, and keep looking forward.
- Hold this position for 2 to 5 seconds.
- Repeat to the other side.
- Dr Oertel recommends up to 10 sets on each side.
- You only want to feel a stretch.
Shoulder Backward Rolls
These rolls help relieve tension in the shoulder muscles.
- To mobilise these muscles, raise your arms level with your shoulders, and position elbows at 90 degrees, looking straight ahead.
- With your elbows at right angles, roll the shoulders backward in small circles.
- You should feel all the shoulder muscles tensing as they contract.
- Complete 10 rolls.
Seated Thoracic Bends
These bends are an excellent exercise to increase mobility in the ribcage.
- To mobilise the ribcage, place your hands on top of your head with your fingers interlaced.
- Drop your left shoulder towards the floor, keeping your back straight and hold this side-bended position for 1 to 2 seconds.
- Repeat to the other side.
- Dr Oertel recommends up to 10 sets on each side.
- You want to feel your muscles contracting and stretching only.
Seated Twists
These twists are an excellent exercise to increase mobility in the ribcage.
- To mobilise the ribcage, raise your arms level with your shoulders, and position elbows at 90 degrees, looking straight ahead.
- Rotate towards your right while maintaining this position with your arms and hold for 1 to 2 seconds.
- Repeat to the other side.
- Dr Oertel recommends up to 10 sets on each side.
- You want to feel your muscles stretching only.
Doorway Stretch at 90 Degrees
This stretch can help reduce forward slouched posture.
- To stretch these muscles, raise your arms level with your shoulders, and position elbows at 90 degrees, looking straight ahead, placing forearms on the doorframe.
- Walk through the door, keeping your arms in place on the frame, without pushing your neck forward.
- Hold each stretch for up to 1 minute.
- Dr Oertel recommends 3 sets per day.
- You should feel a stretch in your chest muscles.
Doorway Stretch at 135 Degrees
This stretch can help reduce forward slouched posture.
- To stretch these muscles, raise your arms level with your shoulders, and position elbows at 135 degrees, looking straight ahead, placing forearms on the doorframe.
- Walk through the door, keeping your arms in place on the frame, without pushing your neck forward.
- Hold each stretch for up to 1 minute.
- Dr Oertel recommends 3 sets per day.
- You should feel a stretch in your chest muscles.
Got More Questions?
If you feel any pain while performing any of the stretches demonstrated in the videos, please stop and talk to us at your next appointment.
Happy stretching!
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