Working from home is not like being at work. From managing distractions and working hours to office space set up and maintaining our physical fitness – taking self-responsibility to look after ourselves is more important than ever. Here are a few tips to help you do this.

Move every 30 min
To reduce unhealthy physical and mental effects of prolonged sitting one thing you can do is get up and move every 30 minutes. It doesn’t need to be for long, 1 min can be enough. You can grab a drink, take a phone call, get some sun or do a few stretches in the below program. All you need to do is set a timer on your phone to prompt you. Easy!

Stretch it out
Below is a link to a program of a series of stretches and movements selected to address the most prominent issues amongst office workers – neck and shoulder pain. It is designed to boost circulation, improve posture and refresh the mind to maintain work productivity.

It is best to participate in this program 1-2 times a day spending 5-10 minutes at a time. When doing this program, you must listen to your body – the idea is to feel good after doing it so there is no need to overstretch. Little and often is better than doing too much at once. You can access the online program via the Physitrak App by copying pasting the following link in your browser: (program code if you need it is: xtuiccug)

A regular stretching exercise program performed for four weeks can decrease neck and shoulder pain and improve neck function and quality of life for office workers who have chronic moderate-to-severe neck or shoulder pain.

Research supports participation in neck and shoulder stretches more than 3 times per week over 4 weeks is successful in reducing neck and shoulder pain amongst office workers with chronic moderate to severe pain.

Our Exercise Physiologists specialize in supporting people through personalised exercise prescription, health coaching and education. If you require additional support or a personalised program, contact us for a telehealth or private consultation service.


The information and program provided is not intended to be a substitute for professional medical advice or treatment. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.