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home office back stretches

Upper Back Stretches for Home-Office Workers

Now, more than ever people are working from a home office. Some people are going from an ergonomic work station at the office to working on a laptop at the dining room table with the kids running around behind them. Here are a few great upper back (thoracic) stretches that you can try at home to help reduce headaches, and mid-back tension that develops from working at a desk.

“Hi guys, Ryan here from Integrity Physio. 

Today we’re showing you a few different thoracic mobility ideas, so if you’re an office worker and have a stiff upper back, these are great.

First one, you can do some rolling over a foam roller

With arms folded over your chest – roll up and down over the roller

OR another way is to extend back over the roller.

Great for those spending a lot of time hunched over a screen,

Our second stretch is a Bow & Arrow.

Rotating and reaching forward and pulling back as far as you can. Keeping your knees down and trying to keep your elbow and shoulder flat to the ground, and then just repeating that movement.

Our last stretch is a kneeling rotation. In a kneeling position, try to rotate up as much as you can and then pointing your elbow down and through your armpit, and again repeating that movement.”

If tightness persists, please consult a health professional for a thorough assessment. If you would like, you can also use our online booking system to book a physio appointment with one of our experienced physiotherapists.

Director & Senior Physiotherapist at Integrity Physiotherapy, Leslie Trigg, has over 13 years of experience in clinical practice. He has graduated with a degree in Human Biology (Anatomy and Physiology) from Curtin University in 2001 and later completed a Masters of Physiotherapy in 2007. He has tremendous experience in musculoskeletal, orthopaedic, neurosurgical and sports physiotherapy. In his spare time, he enjoys swimming, listening to music and spending time with his family.