Commonly we heard about people who work in office complaining about body aches after long days or long hours of work. This is unavoidable by the generation nowadays as our main channel of communication will be through email, any form of chat apps or lots of online meeting. This means that most of the office worker will be using the computer or cellphone most of the time which leads to the body stiffness and muscle aches especially neck, shoulder and lower back area.

We all knew that after prolonged sitting in the office whole day, we need to spend some time to do exercises to keep us healthy, but in fact the challenges is sometimes office worker are flooded with work or meeting up with different group of people even after working time.


Top 5 Exercises Office Worker MUST know!

Here are 5 exercises which office worker can perform easily and effectively in reducing the body stiffness and aches. Let’s try out!

Exercise 1 – Neck Side Stretch

  1. Put one hand at opposite side of the head.
  2. The other hand placed behind the back with shoulder depression movement.
  3. Pull the hand at side of the head towards the hand direction, feel the “pulling” at opposite side of the neck
  4. Hold for 10 seconds, repeat 5-10 times.

Exercise 2 – “Michael Jackson” 45 deg stretch

  1. Turn your head to 45 deg and look down.
  2. Same side hand put at the back of the head and slightly pull down.
  3. The other hand put behind back with shoulder depression movement at the same time
  4. Feel the “pulling” at the opposite site back of the neck
  5. Hold for 10 seconds, repeat 5-10 times.


Exercise 3 – Back stretch

  1. Sit on chair, do the “slouching” position with head down.
  2. Roll downward until feel the stretch at the back.
  3. Hold for 10 seconds, repeat 5-10 times.

Exercise 4 – Wall Snow Angel

  1. Lean on wall with slightly squat position.
  2. Lower back have to “straight” and parallel with wall.
  3. Move the arm up and down slowly. Make sure shoulder and spine have to in contact with wall all the time.
  4. Repeat 10 to 20 times.

Exercise 5 – Wall Corner Stretch

  1. Face the wall corner with both arm lift up in 90 deg.
  2. Push yourself towards the corner direction.
  3. Feel the “pulling” at the front of the chest.
  4. Hold for 10 seconds, repeat 5-10 times.

(Refer video clip for details)

Credits to

Sia Wie Lin

Physiotherapist of Your Physio

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