Mental wellbeing

This course is designed to help target and relieve the tension built up from working at a desk for lengthy periods of time.

Meet Sebastian & Vera, they've both been working from home since COVID-19 hit.


Since they share a small apartment space they tend to hot desk between the dining room table and the lounge. It's not the most ergonomic solution but it works for their small space.


Sitting Back Extension
Sit up straight and make sure your feet and places together. Then put the palm of your hands into the small of your lower back and lean backwards to stretch that part out.


Thoracic Spine Stretch
Cradle your hands behind your head and lift your elbows to your side. Pull your elbow back slightly to stretch out your spine.
Keep your gaze straight ahead. Hold this position for 10 seconds, and repeat this 5 times.


Keep your feet facing forward and rest your arm on the back of the chair


Then slowly twist your upper body in the direction of the arm that's resting on the back of your chair


Hold this pose for 10-30 seconds, then repeat on the other side.


Exercises for Back Pain

Neck Tension
This lesson will cover some stretches you can do at your desk to help relieve neck pain.
Tip: Remember to take a break from your desk every 30 mins or so. Simply stand up and do some stretches for 20-30 seconds can be beneficial.


Neck rotation
This exercise involves keeping your neck upright and gently turning your head to the left and the right, try to look past your shoulder each time.


Shoulder Shrugs
Start with your shoulders in a neutral position.


Then gently raise your shoulders and then let them slowly fall. Repeat this sequence a few times.


Shoulder Extension
Stand up and stretch your hands behind you. While clasping your hands gently lift your arms. This should target your shoulder and chest muscles.


Exercises for Neck and Shoulder Pain

Burning, itching and numbness in your palm, thumb or middle fingers
Weakness in your hands and trouble holding onto things
Tingling feeling along your arms
Shock like feeling in your fingers


Common Symptoms


Shake your hands
Move your hands as if you were air drying them after washing them. This simple exercise can be done to prevent your median nerve from getting cramped and tight.


This simple exercise can be done to prevent your median nerve from getting cramped and tight.


Fist to Fan
Start by holding you hands in a fist.


Next fan your fingers out and stretch them out as wide as you can. Repeat this process around 5-10 times.


Rev'ing a Motorcycle
Hold your hands out in a fist like your holding on to the handles of a motorbike


Stretch out your wrists upwards and downwards. So that your knuckles pointed towards the ceiling and eventually point downwards towards the floor.


Thumb Touches
Taking turns with each fingers, bend each finger so that it touches the thumb, (like making an 'okay' sign).


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5 Minute Desk Exercises

5 Minute Desk Exercises Lessons

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