Stretching Tips from Home
May 05, 2020

Working from home is the new normal as everyone works to flatten the curve of the coronavirus pandemic. Whether you work from home regularly or have been assigned work from home via the current shelter-in-place orders, setting up a comfortable office space can pose challenges.

Many individuals working from home find themselves sitting on sofas or lying in bed, bent over laptops to get the job done! And no doubt, you are getting the job done, but you might find yourself suffering a bit from stiffness, aches, and pain as a result of your new work at home space. To help you stay healthy and well during your work from home time, and alleviate those aches, the team at County Line Chiropractic offers these work from home stretching tips!

Let’s Get Stretching

County Line Chiropractic Care Stretching Tips

Before getting started, keep in mind that while County Line Chiropractic offers up these stretching tips, they are not intended as medical advice nor do they constitute treatment plans. They are for general education tips, which shouldn’t be used to self-diagnose or self-treat physical, medical, or health conditions. If you are experiencing pain or discomfort, contact us for a customized care plan and therapy services.

These stretching exercises may help get rid of your neck and back pain while working from home and can also be applied when you return to your office. Simply doing stretching exercises several times a day, can help your posture and alleviate your discomfort. For safety, you should be aware of your physical limitations and not overdo it – even with stretching. While stretching, the goal is to slowly increase tension until you feel a gentle pull, no dipping repeatedly. The mission is one long, slow motion, holding the pull for a few seconds. Now, let’s get started:

  • The Neck Roll – Gazing into your screen all day can cause neck pain, along with headaches. Placing your computer in the optimal position for you neck is step one, but moving your neck throughout the day is most important. Neck rolls are simple. Tilt your head forward, allowing the tip of your head to make circles (3 to 5 reps in each direction).
  • The Shoulder Roll – If you drop your shoulders, you will likely slouch, causing back pain. The shoulder roll can help. Shoulder rolls begin by lifting your shoulders, as if to shrug, and then rolling them backward and around. Do 3 to 5 reps (full circles) and change the roll’s direction forward for 3 to 5 more.
  • The Chest Opener – Opening your chest and shoulders can help improve flexibility. Simply clasp your hands behind your back opening your chest. Next, with no elbow bending, reach your hands as high as you can. If you want to do this standing, assume a shoulder-width stance, bending your hips forward as you raise your arms.
  • The Hamstring Stretch – Did you know tight hamstrings are often the cause behind stiffness and posture problems? Increasing your hamstring flexibility often results in improved posture, decreased back pain, and even an enhanced good night sleep. For this one, you’ll need to leave your ‘desk’ and lie down. Lift your leg extending it until you feel a gentle pull. If you have a resistance band, extend it around your foot, inhaling into the pull, exhaling as you stretch the pull a bit more. Remember, 2 to 3 reps per leg with gentle pulls, hips remain on the floor throughout.
  • The Spine Twist – While sitting on your chair, simply turn your shoulders, clasping the back of the chair and gently pulling your shoulders around. Your hips should be stationary. Hold the position for a count of five and repeat in the other direction.


If you need medical advice regarding aches, pains, or other discomfort, the team of experts at County Line Chiropractic Medical and Rehab is ready to give you a thorough examination and the help you need.

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