excellence in practice

Desk Gymnastics

These exercises should be performed gently without pushing into pain.
Vary the exercises throughout the day, choosing 2 or 3 to do every hour – it takes less than a minute.

If you have specific, diagnosed problems, check with your GP or Therapist before doing these exercises.


Move Chin back to stretch muscles in the neck
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Sitting straight-backed.

Pull your chin in, keeping your neck and back straight (not tipping your head forwards). Hold at the end position for 3-5 seconds and feel the stretch in your neck.

- Repeat 3-5 times

Desk based chin tuck
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Sitting.

Tuck your chin in
Bend your head forward until you feel a stretch behind your neck.
GENTLY roll your head side to side as if swinging a pendulum off the end of your nose

- Repeat 3-5 times

Head turn left to right
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Sitting.

Turn your head to one side until you feel a stretch.
Hold approx. 3-5 seconds.
Repeat to other side.

- Repeat 1 times.

Head tilt, ear to shoulder
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Sit or stand

Tilt your head toward one shoulder until you feel the stretch on the opposite side. Hold approx. 3-5 seconds.
Repeat to other side.

- Repeat 1 times.

Shoulder shrug - lift and lower
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Sit or stand

Lift your shoulders - relax.

- Repeat 3-5 times

Move arms and shoulders back
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Sit or stand.

Place your fingers on your shoulders. Roll your shoulders back.

- Repeat 3-5 times.

Arms hinge outwrds at waist
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Sit or stand

Keep your upper arms in close to your side, elbows at right angles and turn your forearms out.

- Repeat 3-5 times

Hands clasp behind back stretch
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Stand or sit.

Hold your hands behind your back.

Move your shoulders back.

Breathe in and straighten your upper body

- Relax and repeat 3 times

Gentle back flex/arch
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Stand straight with feet apart.

Support your back with your hands while GENTLY bending your back as far backwards as possible.

Keep your knees straight during the exercise.

Waist height prayer position
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Stand or sit

Forearms horizontally in front of you and palms together.
Push your palms together
Hold 3-5 second

- Repeat 3 times

Flex and bend wrist
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Forearm supported on a table, hand relaxed over the edge.

Extend the wrist and clench your fist - relax and let your hand drop.

- Repeat 3-5 times

Flex foot and ankle
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Sitting or Standing

Lift your heels off the floor in turn.

- Repeat 3-5 times


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