5 Easy Desk Stretches!

5 Easy Desk Stretches!
In honour of Workspace Week, we’ve gathered some tips and tricks to enhance your chiropractic health at your workplace!

According to the Australian Institute of Health and Welfare, approximately 7 million Australians suffer from work-related musculoskeletal conditions. This can be caused by various factors, including non-ergonomic workspaces, poor posture, and mental stress. If not managed, this could significantly impede your ability to complete your job effectively and affect your overall well-being.

Referencing from the Australian Chiropractic Association and Safe Work NSW, some easy exercises you can do at your workplace include:

Neck rotation

  1. Stand tall with feet shoulder-width apart
  2. Gently rotate your head to the side until you feel resistance in the neck
  3. Hold the position for a count of two
  4. Turn your head to the other side
  5. Repeat 5 times on each side

Wrist and forearm exercises

  1. Straighten your arm out in front of you
  2. Holding your fingers, gently bend your wrist back until you feel a stretch in the forearm
  3. Hold for 15 seconds, then release
  4. Holding your fingers, gently bend your wrist down until you feel a stretch in the forearm
  5. Hold for 15 seconds, then release
  6. Repeat with the other arm

Backwards arching

  1. Stand tall and place both hands on the lower back
  2. Gently arch back until the first point of resistance and hold for 15 seconds
  3. Make sure you don’t throw your head back as this will strain your neck!
  4. Repeat 3 times

Tilting star

  1. Place one hand in the air with the other hand flat at your side
  2. Stretch one arm over your head, while slowly bending your entire spine off to the side and sliding your hand down your thigh
  3. Repeat 3 times

Heel Raises

  1. Stand tall and hold onto something for support, such as a chair or desk
  2. Lift both heels off the ground, coming up onto your tippy-toes
  3. Hold raise for a count of two, then slowly lower your heels to the ground
  4. Repeat this 15 times

Other ways to ensure your spine stays in line at your workplace include:

  • Use an adjustable ergonomic chair
  • Adjust your computer monitor height to eye level and monitor distance at an arm’s length from where you are sitting
  • Invest in a sit-stand desk to reduce spinal strain
  • Take regular postural breaks every 30 minutes


Workspace Week – ACA 2023, ACA, viewed 30 September 2023, <https://www.chiro.org.au/campaigns/workspace-week/#stretching >.

Stretch 2018, Stretch at your desk, SafeWork NSW, viewed 30 September 2023, <https://www.safework.nsw.gov.au/resource-library/six-simple-stretches >.

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