Working from home during lockdown has proven to be a mental and physical challenge, with many people underestimating the impact sitting down all day has on their bodies. 

Workplace injuries are not limited to those working in physically enduring jobs, office workers also face a number of musculoskeletal conditions due to extended periods seated. 

A great way to counter these negative strains, is to follow a simple daily home stretching routine and we’ve created a great ten minute one just for you!

Daily Stretching Routine

What Are the Impacts of Prolonged Sitting

Typically, the human body is designed to function in an upright position therefore prolonged periods of sitting down can contribute to the development of various health issues. 

These issues may be short-term, however, if left untreated can become progressively worse over time.

Short Term Impacts

  • Weight Gain, as your digestive system is less efficient when you are sedentary
  • Weakening of your legs and gluteal muscles
  • Problems with your hip joint
  • Lower back pain
  • Poor posture
  • Stiffness in your neck and shoulders
  • Links to depression and anxiety

Long Term Impacts

  • Increases risk of heart disease
  • Linked to diabetes
  • Increases the risk of a number of cancers including lung, colon, and uterine
  • Varicose veins
  • Deep vein thrombosis
  • Increases your risk of mortality

So, now you understand the negatives, let’s look at the positive things that you can do to combat them. 

10 Minute Daily Home Stretching Routine

This stretching routine is easy to follow and can be done anywhere as it requires minimal space and no equipment (other than your desk chair). You can complete the routine as many times as necessary throughout the day.

Complete each exercise for the allocated time, after you have completed once, repeat the routine.

Neck Stretch
Neck Stretch

Benefit: Reduces tension held in your neck from looking at a screen

How to: While seated use your right arm to reach down and hold the side of your chair while you slowly tilt your head to the left. You should feel a stretch in your neck on the right side. Hold for 15 seconds. Repeat with the left side

Spinal Rotation

Benefit: Releases spinal tension

How to: Sit up tall in your desk chair, cross your right leg over your left. Place your left arm on your outer right thigh and gently twist to your right. Hold for 15 seconds. Repeat with the other side

Spinal Rotation
Eagle Arm Twist
Eagle Arm Twist

Benefit: Stretches shoulders and upper back

How to: In a seated position, extend your arms in front of you at shoulder height. Cross your right arm over your left while raising your forearms to a 90º position, twist your palms inwards and hold for 15 seconds. Repeat with the other side. (Tip: if you can’t get your palms to touch press the back of your hands together)

Forearm Stretch

Benefit: Releases forearm tension

How to: While seated extend your right arm out in front of you with your palm upwards. With your left hand gently pull your fingers down towards you, hold for 15 seconds. Repeat with your other arm

Forearm Stretch
Seated Glute Stretch
Seated Hip/ Glute Stretch

Benefit: Stretches glute and hip muscles

How to: Position yourself in the middle of your office chair with your feet flat on the floor. Bring your right ankle to your left knee, gently push down on the right knee, maintain a neutral spine and tilt forward at the hip. Hold for 15 seconds. Repeat with your other side

Lunge Stretch

Benefit: Stretches hip flexors and leg muscles

How to: Stand in a split stance with your right foot forward and left foot back. Hold onto your chair for support and lean your weight forward to bring your right knee over your toes while maintaining an upright posture. Hold for 15 seconds and then repeat with the other leg

Lunge Stretch
Overhead Stretch
Overhead Stretch

Benefit: Stretches the shoulder and lengthens your upper body

How to: Interlock your fingers with your palms facing outward and arms extended. Keeping your fingers interlocked, raise your arms above your head and slowly push back. Hold for 30 seconds

Chest Stretch

Benefit: Opens up your chest

How to: Take your arms behind your back and interlock your fingers. Straighten your arms and slightly raise them behind you until you can feel the stretch in your chest. Hold for 30 seconds

Chest Stretch


If you’re looking for even more ways to reduce your sitting throughout the day follow these additional tips.

  • Stand up and walk around for at least one minute every hour
  • Take a 30-minute walk in your lunch break or before/after work
  • Consider using a standing desk
  • Walk around your house/room while taking a phone call
  • Additionally, aim for at least 150 minutes of physical activity a week to meet the national guidelines

Need Help

We hope that you found this post interesting and have taken some great ideas from it, ideas that you can use to improve your own daily home stretching routine.

If however you’re still searching for more tailored advice or clarification as to what would be the best for you, please feel free to reach out to our team either by coming into our Sydney Olympic Park centre, or via email.

This post on Home Stretching Routines, was written by Precision Athletica Exercise Physiologist Jason Oei, if you would like to know more or seek specific guidance from Jason, you can contact him by email here.

How Do I Book An Appointment with Precision Athletica for Help?

We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call our bookings team to schedule a session:

Online Consultations

Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state of the art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help!

To learn more about online consultations, please call us on any of the numbers listed above.

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