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 back.  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

Back Extension

Whilst standing, place your hands on your back and gently extend backwards.  Please note:  Do not perform any exercises where there is pain.

Back Flexion

Gently lean forward to take your back through flexion.

Standing Side Stretch

Gently lean to one side to get a good side stretch of the body.

Seated Trunk Rotation

Sitting with your arms crossed over one another.  Gently rotate from one side to the next.

Cat Camel Stretch

Get into the 4 point kneeling position and gentle tilt the pelvis to flex and extend the spine.

Low Back Stretch

Start in the 4 point kneeling position and rock back to sit on your heels.

Low Back Twists

Lying on your back with your knees bent.  Rock them from side to side gently.

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 @