Setting up your work station

As part of our live video series, our physiotherapists Sarah Yule and Laura Scott recently ran through some great exercises to prevent neck and shoulder pain. With so many of us working from home or doing remote learning, our physios identified the best method to set up the home office and ran through a series of exercises to assist with reducing pain and stiffness.

Try the following exercise series:

Neck stretches

Bring your ear across to your shoulder. Hold for 15 seconds and repeat on the opposite side.

Thoracic rotation in sitting

Sit at the front of your chair. Turn your whole top half to one side as far as comfortable. Repeat on the opposite side.

Thoracic extension

Sitting back in the chair. Place your hands on the side of your head. Lean back as far as comfortable.

Thoracic side bend

Sitting on the chair. Lean to one side as far as comfortable. Feel free to reach across with your arm.

Hip flexor stretch

In a standing or kneeling position – lunge or lean forward. You should feel a gentle stretch on the back leg at the front of the thigh.

Squat

Stand with your feet shoulder width apart. Gently bend both knees into a squat position as far as comfortable.

To learn more about the most effective way to set up your home office or study, contact our team. Our physiotherapists are available for face to face appointments or telehealth. Call us or Book online today.