Wellness - the dictionary definition

1. the quality or state of being healthy in body and mind especially as the result of deliberate effort.

2. an approach to healthcare that emphasises preventing illness and prolonging life, as opposed to emphasising treating disease

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Move gently until you feel a mild amount of stretch in your muscle.
As your muscle relaxes stretch a little further.
Breathe slowly as you hold the stretch, don't bounce.
Hold for at least 20 seconds.
Aim to stretch every hour.
Smile (just kidding thats optional).

Stretch Instructions

Still with me?

Try some of these suggestions

Do one of the above stretches every hour, try setting a timer on your PC or phone to remind you.


During your stretch break take the opportunity to rest your eyes and prevent eyestrain by looking into the distance, ideally out of a window but across the office will do.


Become ambidextrous with your mouse, this is one of the BEST things you can do for your body.


If you have access to a standing desk use it, but alternate with sitting on a stool and a standard sitting position. Roughly one hour intervals works well.


If you are using a stand up desk do not stay in your heels, hey while you're at it choose flat shoes in general.


If your colleagues are keen introduce stand up or walking meetings, they are proven to stay more on point and have more focused attention by meeting participants.


Outside of the office


You know that same shoulder that you hold your handbag on day after day, it is getting waaaay more of a workout than the other one, try swapping shoulders. It feels funny at first but your body is infinitely adaptable and will get used to it.


In your car try not to sit with your hips rolled back putting pressure on to your sacrum (quick google sacrum). Okay, tilt your hips forward this puts your back into a more upright position and engages your core, adjust your rearview mirror so now you know if you can't see into it propery you have slumped back to your old habits.