Do you feel like you spend all day slumped over a desk? If yes, by mid afternoon you can feel like you’re glued to your seat.

Our increasingly sedentary work life means the majority of people come to us for treatment on their backs, necks and shoulders, and they’re in pain because they spend so long sitting at their desk.

So, to help you stay strong and supple here are some light stretches you can do while you’re at work.

Shoulder shrug/roll

Simply lift your shoulders, hold for five seconds, and then let them drop. Doing this releases any tension you were feeling in your upper back.

Alternatively do ten shoulder rolls forwards and then ten shoulder rolls backwards.

Look both ways

This is another tension reliever that will help loosen your neck. Sit up straight with your feet flat on the floor and look over to the right, hold for five seconds, and then look left and hold for five seconds. Repeat five times each side. Just don’t let your colleagues next to you think you’re checking on them!

Ear to shoulder

As before, sit up straight in your chair with your feet evenly planted flat on the floor and lower your head to the right so your ear is moving towards your shoulder and hold for five seconds, and then do the same over to the left. Repeat five times each side.

Leg lift

This one you can do without anyone noticing! With your feet on the ground and your knees bent 90 degrees. Lift one leg from the knee keeping your leg bent and your toes are pointing forwards. Hold for ten seconds and then lower the leg back down. Repeat on both sides five times each.

This helps strengthen your thighs and bottom.

Tricep stretch

Lift your right arm above your head and lower your hand behind your shoulder blades. Take your other hand, place it on your right elbow and move your elbow towards your head. Hold for ten seconds. Repeat on the other side. Don’t pull too hard; you just want to feel a gentle stretch down your arm.

Lastly….

Get up and go for a walk. Even if it’s just to put the kettle on, it’s really important to keep moving.