Avoiding early body stretch symptoms when working from home

Lateral neck stretch

Use your hand to apply over pressure, hold for 20-30 seconds. Stretch should be felt running from the top of the neck all the way to the top of your shoulder.

Forward over pressure stretch

Twist head slightly to one side, place hand behind head and apply over pressure bending forward. Hold for 20-30 seconds. Stretch should run form the back of the neck.

Chin Tucks

Raise your head and straighten your neck. Tuck your chin in and upwards creating a 'double chin'. You should feel a stretch or basic pressure feeling in the base of the skull/top of the neck. Repeat 5 times.

Thoracic Extension in sitting

Whilst sitting, place hands behind head, interlock fingers, extend backwards over the chair, push elbows out as stretching. Hold for 10-15 seconds.

Thoracic Rotation in sitting

Whilst sitting, keep feet planted on floor, keep hips facing forward in chair, rotate with mid-upper back, grab onto chair to assist with an over stretch. Try to look back over the shoulder, hold for 20-30 seconds

Low back stretch 1

Laying flat on your back, pull your knee up to your chest, the opposite leg remains flat on the ground. Increase the stretch by increasing the tension on the bent leg. Hold in this position for 30 seconds.

Low back stretch 2

Laying flat on your back with one leg remaining flat on the ground, pull your knee up, then rotate across your body. An important component of this is that both shoulders need to remain flat on the ground despite the rotation movement with your hip.

Shoulder stretch and muscle release

Pull arm across your body, use opposite hand to apply some pressure on the elbow to further stretch.
Place a tennis ball behind shoulder blade up against a wall. Gently roll up and down the ball massaging the muscles.

Forearm stretch

Raise arm out in front of your body, keep arm straight, bend wrist forward, use opposite hand to apply a downard overpressure on the wrist, hold for 15-20 seconds.