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Ten Easy Office Moves

A joint Australian, State and Territory Government initiative under the National Partnership Agreement on Preventive Health

Supported by

Sitting for long periods isn’t good for you. Not only does it increase your risk of musculoskeletal injuries such as neck and back pain, it can also increase your risk of developing chronic diseases such as cardiovascular disease, type 2 diabetes and some cancers.

For this reason, it is important to get up and move as often as possible. Healthier Workplace WA recommends that you stand or walk for 2 minutes out of every 30 minutes you spend sitting. It might seem difficult but simple activities such as making a trip to the printer, water cooler, or even standing up while talking on the phone is a way to break up sitting time.

It’s time to stand up for your health! Get healthier with our Ten Easy Office Moves.

Push hips down and forward

Hip flexor stretch

Neck flexion

Tuck chin to chest

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Maintain posture and tilt from the hips

Hamstring stretch

Take a wide step and lunge with toes

pointed out

Open and lengthen through the chest

Chest stretch

These moves are designed to relax and release muscles that tighten with sitting.

• Move gently and slowly• Breathe throughout the movement• Stretch until the point of tension and hold• Perform each move for 5 deep breaths• Repeat 3 times (left and right)• Never bounce or apply excessive force

These moves are designed to strengthen muscles that weaken with sitting.

• Move gently and slowly into position• Hold each move for approximately

3 deep breaths• Repeat 5 times• Never bounce or apply excessive force

Overhead reach

Elongate through the spine

Side lunge

Lift through the crown and pull chin and head straight back

Chin tuck

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Shoulder squeeze

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Shoulder rolls

Rotate shoulders back, up, forward and down

Face hips forwards and slowly rotate through the lower back

Side twist