Studies show that regular stretching can help reduce neck and shoulder pain. Plus, regular breaks to stand and stretch increase productivity, allowing your eyes to rest and your entire body to feel more comfortable. With such big benefits, this should be something that all of us working from home should do. Here at PDC we’ve written a list of stretches that you can do with just the space behind your desk. Give them a go and let us know how you get on!

Ideally every hour of your working day, make a point to stop and hold each of these stretches for just 15 seconds each. You will soon notice that your muscles are less tight, and you are more productive when you do sit back down!

Neck

1. Keep your head upright.
2. Gently turn your head from side to side.
3. As you turn your head, try to move it past your shoulder.

You should feel the muscles on the outside of your neck gradually stretching.

Forearms

1. Extend one arm out with your elbow straight.
2. Use the other hand to grasp it at the side of the thumb and bend the wrist downward.
3. Repeat on the other side

Chest

1. In a seated or standing position, take the arms behind you and try to lace your fingers together.
2. Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest.

Back

1. Sit up straight and touch your fingertips to your shoulders with your elbows pointed out to the side.
2. Keeping your fingers in place, exhale and slowly pull your elbows together in front of you until they touch.
3. Breathe in and allow your arms to move to their original position.

Shoulders

1. Bring your left arm across the front of your body at about chest height.
2. Support your left arm with the elbow crease of your right arm or use your right hand to hold your left arm.
3. Continue to face forwards, and apply gentle pressure on the left arm with your right until you feel a stretch.
4. Repeat on the opposite side.

Ankles/Calves

1. Keep your right leg forwards and foot flat on the floor while extending your left leg straight back, placing your heel flat on the floor.
2. Keep the back leg straight, and lean forwards until you can feel a stretch in the calf of the straight leg
3. Repeat on the other side

Hips/Glutes

1. Sit with both legs planted on the floor.
2. Raise one leg and rest the foot on the opposite knee
3. Push your knee down gently and lean forwards until the stretch is felt along the crossed leg and glute

Give it a go, tag us and use the hashtag #stretchitout to be featured on our stories!

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