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With many people stuck working at a desk all day,  its no wonder that you can start to feel a little stiff. Stretching dramatically improves blood flow and circulation while reducing blood pressure and increasing muscle flexibility. By simply practising these few simple stretches  each day  you may reduce your stress levels and even potentially the risk of health-related issues. They’re quite simple to do and can even be practised at your desk! So what are we waiting for? Let’s begin!

Overall Tips:

  • Exhale as you lean into the stretch for a greater range of motion.
  • Spend anywhere from 5-7 minutes while performing these stretches.
  • If anything hurts always make sure to stop straight away.

Stretching out your arms

Triceps stretches

  1. Lift your right arm straight up then bend it so that your hand reaches toward the opposite side behind your head.
  2. Use your left hand and pull the right elbow toward your head.
  3. Hold for 30 seconds.
  4. Repeat on the other arm.

Forearm and Biceps stretches

  1. Hold your right hand out straight in front of you with your palm facing up. Now bend 90 degrees at the wrist so your fingers point toward the ground.
  2. Using your left hand, apply pressure to fingers of right hand, pulling them back towards you. You will feel this along your forearm and bicep.
  3. Hold between 10-20 seconds.
  4. Repeat on the other arm.


Overhead reach, or latissimus stretch

  1. Extend right arm towards the ceiling.
  2. Reach to the left side.
  3. Hold for 30 seconds.
  4. Repeat for the left arm.



Upper body and arm stretch

  1. Interlock fingers together above the head with palms facing outwards.
  2. Push your arms up, straightening them, stretching upward.
  3. Hold this position for 30 seconds.

Stretching out your torso

Shoulder, or pectoralis stretch

  1. Interlock fingers together behind your back, palms facing inwards.
  2. Push the chest outward whilst squeezing your shoulder blades together and raising the chin.
  3. Hold the pose for 30 seconds.

Upper Back Stretch

  1. Stretch your hands in front of you, palms facing down, and lower your head in line with your arms.
  2. Press forward and hold for 10 to 30 seconds.


Torso stretch, or trunk rotation

  1. Keep your feet firmly on the ground, facing forward.
  2. Twist your upper body in the direction of the arm that’s resting on the back of your chair.
  3. Hold pose for 10 to 30 seconds.
  4. Repeat on other side.

Lower Back Stretch

  1. Stand with feet approximately shoulder with apart.
  2. Slowly, bending at your waist, bend forward and attempt to touch your feet with your hands.
  3. Hold with hands towards the floor (or touching feet) for 10 to 15 seconds.
  4. Slowly come back up to normal standing position.
  5. Repeat.



Head and shoulder stretches

Shoulder shrug

  1. Raise both shoulders at once up toward the ears.
  2. Drop them and repeat 10 times each direction.

Neck stretches

  1. Relax and lean your head forward.
  2. Slowly roll toward one side and hold for 10 seconds.
  3. Repeat on other side.
  4. Relax again and lift your chin back to starting position.
  5. Do these three times for each direction.

Upper-trap stretch

  1. Gently pull your head toward each shoulder until a light stretch is felt.
  2. Hold the pose for 10 to 15 seconds.
  3. Alternate once on each side.


Tips have been provided from our good friends at Fitness Vision! Fitness vision provides fitness solutions from concept design through to fitout and operation. Utilising the gym, they mesh both community and health&fitness to bring about a positive benefits where people are.