Individuals who spend the majority of their day sitting at the desk have all no doubt felt the effects of sitting for prolonged periods whilst performing repetitive tasks.  A common response to these postures and work tasks is usually an increase in tension in the muscles of the lower body.  Aside from taking regular breaks every 45 minutes from the desk, stretching and mobility exercises can also help to reduce tension and strain.

Benefits of Stretching & Mobility Exercises

  • Reduces muscular tension and stress
  • Improves circulation
  • Increased flexibility and range of motion
  • Improved mental alertness
  • Encourages regular breaks and avoiding prolonged static sitting postures

Stretching Tips

  • No pain should be felt during the stretch
  • Engage the stretch slowly
  • Don’t hold your breathe
  • Hold the stretch for 20-30 seconds
  • Repeat 2-3* on each side of the body
  • Perform stretching regularly

Mobility Exercise Tips

  • No pain should be felt during the mobility exercise
  • Start with smaller ranges of of movement and increase this gradually
  • Move slowly and controlled through the movement
  • Don’t hold your breathe
  • Repeat 5-10 times
  • Perform regularly

The Calf Stretch

Standing against the wall with the back leg straight.  Gentle lean towards the wall until a calf stretch is felt.

Gluteal Stretch

Lying on your back, cross one leg across the other and gently hold the leg as shown in the picture.

Hamstring Stretch

Standing with one leg up on a chair.  Gently tilt the pelvis anteriorly to feel a hamstring stretch.

Groin Stretch

Sitting with the two feet facing each other.  Let the knees drop out to the side to feel a gentle groin stretch.

Thigh Stretch

Stand and hold one leg up behind to feel a gentle thigh stretch.

Hip Flexor Stretch

Standing in a lunge position.  Gently lean forward to feel a hip flexor stretch on the back leg.

If you would like to find out more about the deadlift and get some advice on a exercise program to suit your specific needs, be sure to see one of our Osteopaths at Principle Four Osteopathy.  Principle Four Osteopathy is one of Melbourne City CBD 3000 leading Osteopathy clinics.  The clinic is located at 29 Somerset Place, Melbourne City CBD 3000 (near the corner of Little Bourke & Elizabeth St).  To book an appointment, please call 03 9670 9290 or book online @