Top Stretches When Working From Home - Arthritis Action

Moving and stretching are the most effective activities we can do to reduce any joint stiffness and pain. We have set out some simple advice below on how to stay more active while working from home.


Top Stretching Tips

  • Focus upon the area in question and hold any stretch for 20 deep breaths. Try to relax as you breathe.
  • Move in your chair throughout the day, or walk around the house or garden. It doesn’t matter what you do, just move a little and then stretch.
  • Try to be active for between 5-10 minutes at a time in order to stretch effectively and get blood into the muscle ligament and tendons.


Desk Stretches

Below are two of the most effective stretches for dealing with stiff joints, painful muscles, or headaches which commonly effect those of us who sit and work in one position for extended periods.

Remember, try to get moving and warm up before you stretch to gain maximal benefit. Even just getting up from your desk to make yourself a cup of tea will help!

Aim to stretch several times throughout the day, prioritising the end of a seated working session or at the end of your working day.


The Neck Stretch

  • Sit upright and firmly hold the underside of your chair with a straight arm. Gently lean away from that hand and feel the stretch on the side of the neck. Hold it for 20 deep breaths. Once done, do the same using your other arm.

This stretch aims to release tension commonly felt in the muscle in the back and sides of the neck, running up to the base of the skull. Tension here often leads to soreness and tension headaches if we sit for too long at a desk.








Chest-Shoulder Stretch

  • Stand up and place one hand against the wall. Make sure the fingers of your hand are facing behind you. Step forward with the leg nearest the wall, and feel the stretch across your arm, chest and shoulder. Hold for 20 deep breaths. Once done on one side, turn around and try with your other hand.

This stretch focuses on opening up the chest and shoulder muscles that have moved forward to enable your work at a PC/laptop. It is important to release this tension, as not doing so alters your posture and places tension on your upper back and neck in the long term, which can lead to aching muscles and headaches.