Last updated: July 2026
Next review: July 2026

Staying active throughout the working day is one of the best ways to reduce stiffness, prevent aches and pains, and improve your overall wellbeing. Sitting or standing in the same position for long periods can place extra strain on your muscles and joints.

Simple stretches performed regularly can help improve flexibility, reduce muscle tension and keep you moving comfortably. You do not need to complete every exercise—choose the ones that feel comfortable and make them part of your daily routine.

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Why is Movement Important?

Long periods of sitting, repetitive tasks and poor posture can increase the risk of developing musculoskeletal problems such as neck, shoulder and back pain.

Regular movement can help:

• Reduce muscle stiffness.
• Improve flexibility.
• Promote healthy joints.
• Improve circulation.
• Reduce fatigue.
• Improve posture and comfort at work.

Aim to move or stretch every 20–30 minutes throughout the day.

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Workplace Exercises

Before You Begin

These exercises should feel comfortable and may create a gentle stretch, but they should not cause pain. Move slowly and within a comfortable range.

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Neck Side Stretch

Slowly tilt your head towards one shoulder, then repeat on the opposite side.

Repeat 3–5 times each side.

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Neck Rotation

Turn your head slowly to look over one shoulder, then the other.

Repeat 3–5 times each side.

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Neck Flexion and Extension

Slowly look down towards your chest, then gently look upwards.

Repeat 3–5 times.

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Chin Tucks

Keeping your head level, gently draw your chin backwards to create a “double chin.”

Hold for 3–5 seconds.

Repeat 3 times.

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Shoulder Rolls

Lift your shoulders towards your ears, then slowly roll them backwards and down.

Repeat 5–10 times.

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Upper Back Stretch

Stretch both arms forwards and gently round your upper back until you feel a stretch between your shoulder blades.

Hold for 10–20 seconds.

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Sit-to-Stand

From a sturdy chair (without wheels if possible), cross your arms over your chest and stand up before slowly sitting back down.

Repeat 5–10 times.

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Seated Rotation

Sit upright and gently rotate your upper body to one side, then the other. You can hold the back of your chair to increase the stretch.

Repeat 3 times each side.

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Wrist Stretch

Extend one arm in front of you.

Using your other hand, gently bend your wrist down until you feel a stretch.

Hold for 5–10 seconds.

Repeat twice on each hand.

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Forearm Stretch

Place your palms together in front of your chin.

Keeping your palms together, slowly lower your hands until you feel a gentle stretch through your wrists and forearms.

Hold for 10–20 seconds.

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Making Movement Part of Your Day

Small, regular movement breaks are often more beneficial than one long stretching session.

Try to:

• Stand up every 20–30 minutes.
• Walk during your lunch break.
• Use the stairs instead of the lift.
• Change position regularly.
• Stretch between tasks.
• Stay hydrated throughout the day.

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When Should I Seek Advice?

Speak to your healthcare professional if:

• Your pain continues despite regular movement.
• Exercises increase your symptoms.
• Your pain begins affecting your work or daily activities.

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Further Information

Regular stretching and movement throughout the working day can help prevent common work-related aches and pains. Little and often is the key—small changes to your daily routine can have a significant impact on your long-term musculoskeletal health.