As we are all spending more time at home you may be missing your usual physical exercise routine, but looking after your physical health is an important part of maintaining your overall wellbeing.

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Workstation exercises

Posturite has some recommendations and exercise to reduce aches and pains. Read these recommendations below or
download the full PDF guide

Why stretch?

No matter how well the workstation is designed, problems may arise where work organisation is poor and disrupted. Working at a computer often involves few changes in body position. This lack of movement can lead to muscular aches and pains.

Recommendations to reduce aches and pains

  • Regularly vary work tasks, looking at organisation of the working day
  • Break up 'on-screen' activities with micro-breaks - tasks which involve movement, stretching and changes to body position
  • Try standing during some tasks and moving away from the workstation, for short periods, where possible.

Stretches for wrist, hand and forearm

Two diagrams of a clenched and open fist  1. Make a fist; ensuring thumb is straight, not tucked under fingers (1a). Slide fingertips up palm, tips of fingers moving towards base of fingers, until stretch is felt (1b). Hold for slow count of 10. Repeat 3-5 times. 
 A diagram of a hand waving from side to side 2. With hand open and facing down, move wrist from side to side, until stretch is felt at each extreme. Hold each for slow count of 10. Repeat 3-5 times.
 A diagram of a flat hand rotating face up to face down 3. With elbow held close in to side of body, slowly rotate palm upwards and then downwards until stretch is felt at each extreme. Hold each for slow count of 10. Repeat 3-5 times. 
 A diagram of wrist stretches down and up 4. Holding upper part of hand with other hand, slowly bend wrist down and then upwards until stretch is felt at each extreme. Hold each for slow count of 10. Repeat 3-5 times.
 A diagram of someone with their hands in the prayer position 5. Sitting with elbows out and palms together, slowly rotate palms down until a stretch is felt. Hold for slow count of 10. Repeat 3-5 times.

Stretches for neck and shoulders

Side-on diagram of someone moving their head backward and forward 1. Sit or stand upright. Without lifting chin, glide head straight back until a stretch is felt. Hold for slow count of 10. Repeat 3-5 times.  
Diagram of someone moving their head left to right in a seated position 2. Drop head slowly to one side, taking ear towards shoulder until stretch is felt. Hold for slow count of 10. Repeat 3 - 5 times each side. 
 Diagram of someone moving their shoulders up and down in a seated position 3. Raise shoulders towards ears until slight tension felt across tops of shoulders, Hold for slow count of 10. Release and repeat 3-5 times.
 A diagram of someone rotating their shoulder in a seated position 4. Sitting with back supported, slowly roll shoulders up and backwards in circular motion. Repeat 10 times. 

Stretches for back

Diagram of a person stretching with both arms in the air 1. Interlace fingers and lift arms above head, keeping elbows straight. Pressing arms back, slowly stretch to one side. Hold for slow count of 10. Repeat 3 - 5 times each side.
Diagram of someone stretching their shoulders 2. Hold right arm with left hand just above elbow. Gently push elbow towards left shoulder until stretch is felt. Hold for slow count of 10. Repeat 3 - 5 times to each side.
Side-on diagram of someone stretching with both arms in the air 3. Interlace fingers and lift arms above head. Slowly lean backwards until stretch is felt. Hold for slow count of 10. Repeat 3 - 5 times.

Stretches for leg and ankle

Diagram of someone lifting their leg in the air from a seated position 1. Slowly lift one leg, straightening knee. Hold for slow count of 10. Repeat 3-5 times with each leg.
Diagram of someone with their leg in the air rotating their foot 2. Lift ankle clear of floor. Alternatively flex and extend ankle in a pumping action. Repeat 10 times with each ankle.

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