“Office syndrome” is a group of muscle aches in the neck, shoulders, back and wrists that's common among people who work at a screen for long periods. The good news is that you can prevent it by changing position often and stretching regularly.
5 stretches you can do at your desk
1. Side neck stretch — Sit up straight and slowly tilt your head to the right, using your right hand to pull gently. Hold for 15–20 seconds, then switch sides.
2. Shoulder rolls — Lift your shoulders towards your ears and roll them slowly backwards 10 times, then forwards 10 times.
3. Chest and shoulder opener — Clasp your hands behind your back, draw your arms down and lift your chest slightly. Hold for 15–20 seconds to counter rounded shoulders.
4. Seated twist — Sit up straight, twist your upper body to the right holding the back of your chair, hold for 15 seconds, then switch sides.
5. Wrist stretch — Extend one arm forward, palm up, and use your other hand to gently pull your fingers down. Hold for 15 seconds, then repeat palm down. Do both sides.
Set up your desk correctly
- The top of the screen at or slightly below eye level, about an arm's length away
- Sit back against the chair with feet flat on the floor and knees bent at about 90 degrees
- Place the keyboard and mouse so your elbows bend comfortably without raising your shoulders
- Rest your eyes by looking into the distance from time to time
Every 30–60 minutes, get up and walk or stretch for 2–3 minutes. If stretching makes the pain worse, you feel numbness or pain radiating down your arms or legs, or chronic pain doesn't improve, see a doctor or physiotherapist.
