Office-Bound, Let's Stretch

Office-Bound, Let's Stretch
Simple stretches in your office, Better work performance.


Office-bound lifestyle always contributes to different kind of postural pain and discomfort during work. Postural pains and aches affects work performance and quality of work.



Neck Stretches

The most common pain on upper body:
  • headache
  • neck pain
  • dizzyness
  • shoulder pain
Normally, upper body conditions are caused by tightness of muscle around neck and shoulder. Long hours of bad sitting posture could cause conditions to worsen.
 


Pecs / Chest stretch

 
STANDING:
​Your forearm on the wall 90 degree against the wall, same leg moves one step forward.
​10 sec hold.
 
PRECAUTION:
You should feel gentle stretch on the chest muscle. You should NOT feel any pain on the back of the shoulder/arm.
 

Rounded Shoulder stretch

 
SITTING / STANDING:
Hold your fists behind your body. Shrug both shoulders backward.
10 sec hold.
 
ADVICE:
Do it whenever, wherever you are, for instance: shopping time..
 

Armpit stretch

 
SITTING / STANDING:
​Your arm straight upward. Opposite hand pull the elbow backward.
10 sec hold.
 

Neck stretch (levator scap)

 
SITTING / STANDING:
Turn your head slightly and look down towards the armpit.
​Use same hand to pull head towards armpit to feel more stretch feeling.
 
PRECAUTION:
You should feel gentle stretch on the opposite side of the neck.
​STOP if you feel sharp pain on either side of the neck.
 

Trapezius stretch

 
SITTING / STANDING:
Side bend your ear down towards the shoulder.
Can use same hand to pull the head further for more stretch feeling.
​10 sec hold.
 
PRECAUTION:
You should feel gentle stretch on the OPPOSITE side of the neck. STOP if you feel pain on the same side.
 

Look Down stretch

 
SITTING / STANDING:
Look down. Use hand/s to pull head downwards.
 
ADVICE:
Do it especially when you have migraine attack.
 



Keyboard & Mouse-Hand Stretch

The most common disorders caused by long-term typing :
  • thumb cramp
  • hand numbness


Forearm stretch

SITTING / STANDING:
Extend the forearm with palm facing opward. Opposite hand holds the fingers / thumb downwards as shown.
 
ADVICE:
This is beneficial for long-time computer user or carpal-tunnel syndrome.



Back Stretches in Office

Most people who works for long hours in office are at risk to have low back pain or body soreness.

 

Stretch Your Arch
 
SITTING:
Whole body bend forward on your office chair. You should feel gentle stretch on your lower back.
Stays for 10 sec.
 
PRECAUTION:
Both of your feet should be placed on the ground as an anchor. Come up IMMEDIATELY if you feel dizzy.
 
ADVICE:
Best to do after long day meeting / sitting / high heels..
 

Side Stretch
 
SITTING / STANDING:
Side bend your body to one side, as if you are trying to reach something from the floor.
Stays for 10 sec.
 

Gluts Stretch
 
SITTING:
Cross your leg. Gently pull the knee to the opposite shoulder. You should feel the stretch on your cross-legged buttock.
 
ADVICE:
​Do this onto your right leg if you engaged in car long-hours.

07 Apr 2021