Exercises When Working in Your Home Office

Remember to Stop Stretch and Check….

Do these exercises a few times a day.

Make sure you relax and perform them gently.

Hold the stretch or repeat as indicated in the diagram.

Please don’t over stretch.

Always stop if you feel pain or discomfort when performing an action.

Remember to do each side of your body.

While exercising, read the notes alongside each instruction and consider whether your workstation is adjusted to suit you.

Neck Stretches
Home Office

Exercise 1:  Head Rolls

Gently lower your ear to your shoulder and hold for 10 seconds.

Slowly roll chin to chest and up to the other shoulder and hold for 10 seconds.

Repeat several times and be careful not to extend your neck back too far.

Exercise 2:  Head turns

Turn head slowly to look over your left shoulder and hold for 10 seconds.

Turn your head the other way and hold for 10 seconds.

Repeat several times.

Exercise 3:  Chin tucks

Raise your head to straighten the neck.

Tuck the chin in and upwards creating a double chin.

This also results in a forward tilt of the head. Hold for 10 seconds and repeat several times.


Check your Neck Posture


  • Position the top of your screen at eye level.
  • Use a document holder directly beside or below the screen – this will save you from looking down
Shoulders Stretches


Exercise 4:  Shoulder Rolls

Circle shoulders forward several times, then backward.

Repeat 3 to 5 times.



Exercise 5: Shoulder Stretch

Stretch your arm above your head; cradle your elbow with your hand.

Gently pull your elbow behind your head.

Hold this for 10 seconds and repeat several times.

Check Shoulder Posture

Relax your shoulders and rest your hands on your lap. Bend your elbows to 90 degrees and check the height of your finger tips against your work height.

If your workstation (keyboard or desk) is higher than your hands you maybe hunching your shoulders unnecessarily.

If so, try and raise your chair height or lower your desk height and try and relax your shoulders whilst working.

Wrists, Hands and Arms Stretches

Exercise 6:  Wrist stretch

Interlace your fingers, palms outward and straighten arm in front of you.

Hold this for 10 seconds and repeat several times

Check Hand and Wrist Posture


  • While keying keep your wrist straight while your fingers are suspended over the keyword.
  • Keep elbows at keyboard level. This may mean adjusting the desk or chair height.
  • Don’t rest your wrists on the desk or keyboard while keying. Keep your hands suspended
  • Rest on the desk between periods of keying.
Upper and Lower Back Stretches

Exercise 7: Upper and lower back stretch

Interlace your fingers and turn your palms

upward above your head; straighten arms

and slowly lean sightly from side to side.

Repeat this movement several times






Exercise 8: Back Arching

Stand up. Support lower back and gently

arch your back. Gently arch back and hold for 5 to 10 seconds.

Repeat as often as needed.

Check Your Back Support


  • Sit well back in your chair – if your feet need support, then use a foot rest
  • Adjust the back rest on your chair to support your lower back.

Exercise 9: Foot rotation

Hold onto your chair with your hands on both sides.

Straighten your leg and lift your foot a few centimetres off the floor.

Rotate your foot and ankles both ways with your toes pointed upward and extend with your toes pointing downward.

Repeat several times

Check Leg Comfort


  • If the seat of your chair is digging into the back of your thighs that is too high or whether it is tilted backwards
  • If the seat is too high lower the chair and desk or use a foot rest to support your feet.
  • Also check the tilt of the seat and if necessary adjust it to a horizontal position


Exercise 10:  Eye Exercise

Sit up straight, face forward and then repeat this sequence several times without moving your head.

Look up, and then look down.

Look right, then left.

Check Eye Comfort


  • Is there enough light falling on your documents?
  • Do windows or light fittings cause glare or reflection on the screen? If so, try turning the screen or blocking the path of the light.
  • Use a screen with a light background when working with text. Software with a light background for text is more comfortable for your eyes.

Exercise 11:  Visual Rest

Look up and away from your screen.

Focus on a distant object more than 3 metres away. For example look out a window or at a picture on a far wall.

Shift your vision back to screen and then refocus.