If you work in an office ( practically all of my clients do ) , the chances are you are spending a minimum of 8 hours a day sitting down.

Now add to this everyone looking at there phones on the way to and from the office, means most office workers will spend most of there waking hours sat with poor posture.

I constantly have clients complaining of stiff necks, back issues and head aches that are all more than likely linked to poor posture.

Here are a few easy stretches you can do in the office to try and keep as supple as possible. You can start with 30 seconds – 1 minute as a guideline on each one.


Simply stand up and place your wrists on the desk so they face away from you, and apply pressure until you feel the stretch. Hold and then follow with some wrist circles.

Door Way Chest Stretch

While standing in a doorway, place your arms up on the door frame and place one foot forward through the doorway.  Next, bend your front knee until a stretch is felt along the front of your chest and/or shoulders. Your forearms should be along the door frame and your upper arms horizontal to the ground. Take some deep breaths there and hold.


Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. Then swop sides.


Start seated in a chair.Bring one ankle up onto the knee of the opposite leg. While keeping your back straight, lean yourself forward. You should be able to feel a stretch in the glute area.


Stand facing a wall with your arms straight in front of you and your hands flat against the wall. Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor. Do not bend your back knee. Lean into the wall until you feel the stretch in the calf of the straight leg.

Upper Back

In a seated upright position, clasp hands together above your head with palms facing outward. Push your arms up as high as you can and stretching upwards as far as possible.