Tag Archives: stretching

Be work wise a spend a few minutes stretching to improve your day.


It is a fabulous idea to just make a little time for yourself to have a few minutes several times a day to do some easy stretches whilst at work. This will make a big difference to how your body manages working at a desk. It has the added benefit of you arriving home in better shape as you will not be as stressed because you have actively worked to reduce some of the strain within you.


  • Keep your head still and look up, down and to both sides.
  • Look up and away from the screen, at something more than 3 metres away, regularly.


  • Gently lower your ear to your shoulder and hold for 10 seconds.
  • Slowly roll your chin to your chest and up to the other shoulder. Hold 10 seconds.
  • Turn your head and look over your shoulder for 10 seconds on each side.
  • Tuck your chin in and upwards and hold for 10 seconds.


  • Rotate your shoulders several times forward and backwards. Repeat a few times.
  • Stretch your arms behind your head. Bend one arm and use the other to gently pull your elbow downwards for 10 seconds. Repeat several times on both sides.
  • Shrug your shoulders up on and in vreath and let them drop on the exhale.


  • Interlace your fingers and extend your arms with your palms turned outwards. Hold for 10 seconds then repeat.
  • shake your wrists to literally flick out the stress.


  • Interlace your fingers, turn your palms outward and stretch your arms in the air. Lean slightly from side to side. Repeat several times.
  • Sit up and inhale arch outwards, exhale inwards (seated cat cow!)
  • Stand and support your lower back with your hands. Gently arch back for 5 to 10 seconds.


  • Lift each foot and rotate your ankle in both directions.
  • Point your toes and then curl them up.
  • hop up and jump an down for a few moments, this really moves the energy about and free concentrated stress from your being.


Massage, work and play — A natural combination

Whether we are at work or play, the last thing we want is to be injured or suffer unnecessary pain and discomfort. Just as important as preventing injury is looking after the aches and pains we already have so they don’t become chronic and debilitating.
Work and competitive sport are part of our everyday experiences. Working physically hard, undertaking repetitive work, or simply having fun or taking part in local cycling, swimming or triathlon events for charity often results in stresses, strain and injuries.
Remedial and therapeutic massage is a natural way of looking after ourselves and maintaining an active lifestyle. It is used extensively in the rehabilitation of work, sport and accident-based injury, and in the long-term maintenance of debilitative and chronic conditions.
Common injuries from the workplace, such as neck pain, overuse injuries and lower back pain can all be assisted by remedial massage techniques. Likewise, sports massage therapy has become a standard regime in big sporting clubs, and for sporting events or personal fitness goals that require extensive training.
Remedial massage improves circulation, reduces muscle tightness and breaks down adhesions and the build up of scar tissue. All of these can affect performance as well as a general sense of well-being. It is much better to be aware and prevent injuries from occurring first. Rather than suffering from the pain and discomfort after activity, it makes sense to avoid injury by having regular massage while training and for recovery purposes. This will help to optimise your performance and achieving your goals in whatever sport and fitness level you aspire to.