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21 Chiropractic Stretches for Office Workers
Keep your posture in check...
The average office worker now spends around 10 hours a day sitting down, with back pain remaining a leading cause of employee absence in the UK and abroad. Learning how to stretch effectively can help prevent long term postural problems, release tight and stiff muscles for effective pain relief and increase blood flow to the brain to keep you productive and alert throughout the day.
Choose a body part to begin:
Neck 1 of 5: Upper Trapezius Stretch
Areas Targeted: Neck, Shoulders & Upper Back
Positioning: Standing or seated
Reps & Timing: Up to 3 repetitions held for 15 to 30 seconds on each side.
Exercise instructions:
Also known as an upper trap stretch, this is a great exercise for relieving tension in the neck, upper back and shoulders. To start place your left arm behind your back with your forearm parallel to the floor and palm open. Now take your right hand, place it on the left side of your head and gently pull your right ear towards your right shoulder to stretch the trap muscle. As you perform this stretch simultaneously move the arm behind your back in the direction of your open palm for added shoulder relief. Hold for 15 to 30 seconds and repeat on the right side.
Neck 2 of 5: Levator Scapulae Stretch
Areas Targeted: Neck
Positioning: Seated
Reps & Timing: Up to 3 repetitions held for 15 to 30 seconds on each side.
Exercise instructions:
Sometimes referred to as the "armpit smeller" this exercise is ideal for releasing a stiff neck and great for relieving tension and increasing mobility. Start by placing your left hand underneath your chair keeping your back straight and head in neutral position. Ease into the stretch by turning your head 45 degrees and then use your right hand to pull your head down towards your armpit. Hold for 15 to 30 seconds and repeat on the other side.
Neck 3 of 5: Neck Flexion (Suboccipital stretch)
Areas Targeted: Neck and Upper Back
Positioning: Standing or seated
Reps & Timing: Up to 3 repetitions held for 15 to 30 seconds
Exercise instructions:
The suboccipital muscles are located near the base of the skull and top of the neck and contribute to the movement of the head. These muscles are engaged regularly and can become stiff during long working hours. To perform the stretch, interlock your fingers and place your hands on the back of your head staying relaxed. Now attempt to bring your elbows together, so your arms wrap around the sides of your head. From here, bring your chin down to your chest easing into the stretch and hold for 15 to 30 seconds.
Neck 4 of 5: Chin Tuck Suboccipital stretch
Areas Targeted: Neck and Upper Back
Positioning: Seated
Reps & Timing: Hold for 15 seconds on each side
Exercise instructions:
This is another great stretch for the Suboccipital muscles which contribute to the movement of the head and often become stiff when sat for long periods of time. Start by placing your left hand on the back of your head, with your open right hand placed near the top of the chin. Apply gentle pressure with your right hand to move your head backwards and keep this pressure applied throughout the stretch. From here rotate the head forward bringing the chin towards your chest. Hold for 15 to 30 seconds. You can perform this stretch with either the left or right hands as required.
Neck 5 of 5: Anterior Neck Flexor Stretch
Areas Targeted: Front and Side of Neck
Positioning: Seated
Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds on each side.
Exercise instructions:
Simple and effective, this exercise will stretch the muscles in the front and side of your neck, reducing stiffness and increasing mobility. Sitting straight with your head in neutral position, overlap your hands and place them on your breastbone. Ease into the stretch by turning your head 45 degrees and then upwards. Hold for 15 to 30 seconds and repeat on the other side.
Shoulders 1 of 4: Chest Stretch
Areas Targeted: Chest and Shoulders
Positioning: Standing or seated
Reps & Timing: Up to 3 repetitions held for 15 to 60 seconds
Exercise instructions:
This simple stretch will open up the chest and give the shoulders a deep and satisfying stretch. Start in a standing position and place both hands behind your back interlocking the fingers. Squeeze the shoulder blades together and lift your hands up and away from your body until you feel a good stretch. Hold for 15 to 60 seconds.
Shoulders 2 of 4: 360 Shoulder Circles
Areas Targeted: Shoulders
Positioning: Standing or seated
Reps & Timing: 15 reps clockwise, 15 anti clockwise
Exercise instructions:
From a standing position, raise your shoulders up towards your ears and then rotate them forward in a 360 degree movement using the full range of motion. At the 180 degree position your shoulders should be down, rising back towards your ears as you complete the movement. Complete 15 reps and then repeat for 15 reps in an anti-clockwise movement.
Shoulders 3 of 4: Posterior Capsular Stretch
Areas Targeted: Shoulder and Rotator Cuff
Positioning: Standing or seated
Reps & Timing: Up to 3 repetitions on each side, held for 15 to 30 seconds
Exercise instructions:
Begin by placing your right hand on your left shoulder and lift your arm so your elbow is pointing away from your body. Place your left hand on your elbow and push it towards your body as you straighten your arm. Hold for 15 to 30 seconds and repeat on the other side.
Shoulders 4 of 4: Inferior Capsular Stretch
Areas Targeted: Shoulder
Positioning: Standing or seated
Reps & Timing: Hold for 15 to 30 seconds on each side
Exercise instructions:
You can perform this exercise in either the standing or seated position. Begin by taking your right hand and holding it above your head, then reach down and place it flat on the lower back. Now place your left hand on your right elbow and apply gentle downward pressure to ease into the stretch. Hold for 15 to 30 seconds and repeat on the other side.
Upper Back 1 of 4: Side Lats Stretch
Areas Targeted: Upper Back & Lat Muscles
Positioning: Standing or seated
Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds on each side
Exercise instructions:
This is a great exercise for the upper back, relieving tension and stiffness and providing the lat muscles with a deep and satisfying stretch. With your back straight and head in neutral position, raise both arms above your head, holding one arm by the wrist. Lift your arms towards the ceiling to activate the back muscles. Now reach your right arm over to the left side of your body to lengthen the right side of your back. Hold for 15 to 30 seconds and repeat on the other side.
Upper Back 2 of 4: W & Y Stretch
Areas Targeted: Upper Back (Lower Trap Muscles)
Positioning: Standing or seated
Reps & Timing: 10 repetitions holding for 2 seconds at the top and bottom of the movement
Exercise instructions:
This exercise targets a large group of muscles in the upper back called the "lower traps". Start in the W position with your back straight and head in neutral spine. Keep your shoulders back and squeeze the shoulder blades together. Hold for 2 breaths. Now reach your hands upwards into the Y position keeping the shoulders blades together throughout the range of motion. Hold for 2 breaths at the top of the movement. Repeat for 10 repetitions.
Upper Back 3 of 4: Bear Hug
Areas Targeted: Shoulders, lower traps and rhomboids
Positioning: Standing or seated
Reps & Timing: Hold for 15 seconds on each side
Exercise instructions:
This exercise stretches a number of muscle groups in the upper back and is particularly effective for rhomboid pain (which is a long, narrow muscle situated between the spine and the shoulder blades).
Wrap both your arms around your body whilst attempting to place your hands on your shoulder blades. From this position, deepen the stretch by using your hands to try and pull the shoulder blades apart and hold for 15 seconds. Repeat with the exercise by switching which arm is on top and hold for a further 15 seconds.
Upper Back 4 of 4: Rhomboid Stretch
Areas Targeted: Upper Back & Rhomboid Muscles
Positioning: Standing or seated
Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds
Exercise instructions:
The rhomboid is a skeletal muscle in the upper back that sits between the shoulder blade and the spine. To achieve a deep stretch, start by clasping your hands together and holding your arms out directly in front of you. Drop your chin to your chest whilst pushing the hands forwards to round the back and pull the shoulder blades apart. Hold for 15 to 30 seconds.
Lower Back 1 of 4: Seated Pigeon Twist
Areas Targeted: Lower Back & Hips
Positioning: Standing or seated
Reps & Timing: Hold for 15 seconds on each side
Exercise instructions:
This is a great exercise for tight hips and also deeply satisfying for the lower back. From a seated position, cross your right leg and support it with two hands at the knee. Pull the knee upwards towards the left shoulder whilst rotating your body away to the right and hold for 15 to 30 seconds. You should feel a good stretch in your hip and lower back. Repeat on the other side.
Lower Back 2 of 4: Bruegger's relief
Areas Targeted: Lower Back and Neck
Positioning: Standing or seated
Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds
Exercise instructions:
This exercise is a great postural reset you can use to fix a sore back and neck. Sit on the edge of your seat with a straight back and head in neutral position. Hold both hands out at around 30 degrees from your body with your palms facing outwards. Now squeeze the shoulders blades together and push your lower back forwards to create a pronounced curve in the lumbar spine. Hold for 15 to 30 seconds.
Lower Back 3 of 4: Seated Forward Fold
Areas Targeted: Lower Back
Positioning: Seated
Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds
Exercise instructions:
This exercise can provide a quick and easy fix for a sore lower back. Begin by sitting on the edge of your seat, with your back straight and your feet in a wide stance. Raise both your hands above your head and then slowly drop your upper body between your legs whilst attempting to touch the floor with your hands. Hold for 15 to 30 seconds. If you can't touch the floor, don't worry, the aim is to get a deep stretch in the lower back so work within your own limits.
Lower Back 4 of 4: Standing Lumbar Extension
Areas Targeted: Lower Back (Lumbar Region)
Positioning: Standing
Reps & Timing: Up to 3 repetitions, held for 15 seconds.
Exercise instructions:
Begin by standing in a neutral stance with your back straight. Place both hands on the small of your back, just above the hips. Now arch your back by applying forward pressure with your hands, you should feel a satisfying stretch and curvature in your lower spine. Hold for 15 seconds.
Hips 1 of 4: Seated Figure Four
Areas Targeted: Hips and Glutes
Positioning: Seated
Reps & Timing: Hold for 15 seconds on each side
Exercise instructions:
This is a great exercise for opening up the hips and providing quick and effective relief from soreness. Begin by crossing your right leg over your left, placing one hand near the ankle and the other on the knee. Keeping your back straight, lean your upper body forwards whilst applying gentle downwards pressure with the hand over your knee. Hold for 15 seconds and then repeat on the other side.
Hips 2 of 4: Seated Hip Flexion
Areas Targeted: Hips and Glutes
Positioning: Seated
Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds
Exercise instructions:
This is a quick and easy exercise that can help loosen up your hips and glutes. Shift yourself towards the edge of your chair and sit with a straight back and legs bent at 90 degrees. Place both hands around your right knee and lift your leg towards your chest. Keep the back straight and hold for 15 to 30 seconds. Repeat the exercise on the other leg. Don't worry if you cant get your leg to your chest, work within your body's limits.
Hips 3 of 4: External Rotation
Areas Targeted: Hips
Positioning: Seated
Reps & Timing: Hold for 15 to 30 seconds on each side
Exercise instructions:
This is an excellent exercise for the hip joints that should provide a deep and satisfying stretch. Cross your right leg over your left and place both hands either side of your ankle. Lay your right forearm along the length of your leg so your elbow is touching your knee. Now apply downwards pressure with your elbow to open up the hip joint and hold for 15 to 30 seconds. Repeat on the other leg.
Hips 4 of 4: Internal Rotation
Areas Targeted: Hips
Positioning: Seated
Reps & Timing: Hold for 15 to 30 seconds on each side
Exercise instructions:
This is another simple and effective exercise for opening up the hips and easing stiff, tight muscles. Cross your right leg over your left and support the leg by placing two hands underneath the knee. Now pull your knee towards your left shoulder and hold for 15 to 30 seconds. Repeat on the other leg.
Conclusion
So there you have it! We hope you enjoyed our 21 stretches guide and as always we would love to hear your feedback so please feel free to leave us a comment below.