Musculoskeletal disorders that are painful disorders of muscles, joints, tendons and/or nerves, commonly found in people who spend many hours a day at the office, can be prevented or limited with the help of a workout based on stretching exercises. Stretching releases the tension responsible for muscle stiffness. The muscles are the ones that support the spine and the stronger the muscles are, but also the longer (stretching helps in the process of lengthening the muscles), the more they will be able to keep the spine in a better position. Stretching movements dedicated to the back area help to align the spine and correct a poor posture.

This stretching workout performed for 3 months can lead to an increase in joint mobility and, ultimately, to the reduction or prevention of musculoskeletal disorders, in the most frequently affected area, the spine.

Back neck and neck pains are caused by an incorrect posture in the desk chair. To avoid or limit these pains, lean the head towards each shoulder for a few seconds. Repeat this movement at least five times on each side, ideally twice a day, to avoid the risk of aggravation of neck pain. Also twist the gaze towards each shoulder, starting from the right position of the head. And this exercise is repeated at least five times on each side, twice a day. These exercises can be done either from standing position or from seated position.

With the fingers of both hands crossed and the palms facing the ceiling, stretch the arms as far as possible. With the gaze facing up, hold the position for 10 seconds and repeat the exercise 10 times, twice a day. This exercise is useful for releasing the accumulated tension in the arms, shoulders and upper back.

It may not be a nice habit but looking over the shoulder helps to de-stress the neck muscles. Thus, turn your head as much as possible over the shoulder, on each side and looks back. Hold this position for a few seconds and repeat the exercise at least five times, until the neck feels more relaxed. Repeat the exercise twice a day.

For stress relieving of the shoulders, raise the shoulders, go as close as possible to the ears and then lower. Another exercise involves the rotations of the shoulders to the back. Each movement, both the raising of the shoulders and their rotation, is repeated at least five times, twice a day.

Sitting on a chair, with the legs slightly apart and the body bent forward, place the left leg over the right knee and let the body fall in front over the legs. This exercise helps to de-stress the lumbar spine.

A second exercise provides for bending the right leg of the knee and touching the seat with the heel. The movement is resumed with the opposite leg. Each movement is repeated at least five times, twice a day.