How Stretching Throughout Your Workday Can Make You More Productive by Trudy Vains

There are still quite a few people working from home, chained to their desks and not taking regular breaks, or stretching their body. We are finding that there is a rise in back pain complaints, poor posture, decrease in productivity and energy levels.

Let’s change that…

There are studies that show low intensity aerobic exercise can definitely help with boosting creativity and productivity. This is why it is important to move away from your workstation every 20-30 minutes. By doing this you will not only improve your level of energy, but also aide in improving posture which creates more blood flow throughout your body.

Here are some simple stretches to do:

  • For your legs and feet:

Take a rolled-up yoga block or something similar and place it under the front part of your foot with your heel on the ground, which allows for a gentle stretch along the back of the leg and through the foot itself, and is incredible for relieving all sorts of foot pain.  

  • For your bottom and thighs:

In a seated position, cross one foot over the opposite thigh, sit up tall, flex your foot and then gently press down on the crossed over knee.

  • For your back:

Holding onto the back of a chair (that doesn’t move) walk your feet back and lean your torso down at the same time, until your spine is completely flat and legs and back are far enough to get a good stretch.

  • For your shoulders:

From a standing position, exaggerate moving your shoulders forward, move them up to the centre, then roll them back and keep drawing the points of the shoulder blades in towards each other, then relax.

  • For your neck:

Sitting tall, move your left ear to your left shoulder. Centre.  hen right ear to right shoulder.

  •  For your mind:

Set a timer for 5 minutes, close your eyes, notice the flow of your breath, see yourself at your favourite place in nature, breathe in the fresh air, feel the senses round you, allow a softness and stillness to overcome you.

Perhaps invest in a sit/stand desk, move around every 20 minutes or so, this alone can create some changes with habits, sitting correctly, and add in the stretches, it works wonders for your mind, and body! Walk into another room, grab a cuppa, eat an apple, the possibilities are endless.

It’s important to remember that a healthy mind and body sets for a productive working environment and stretching makes you feel refreshed, and revitalised.

Stretching/yoga can improve posture, self-esteem and releases stress mode.  

If stretching is not ideal for you, there are other ways to help achieve peak productivity throughout your working day. 


Walking is a form of meditative state, we focus on one thing only and that is where we are going, and while this happens, breathing regulates, heart rate goes up which releases endorphins (the happy hormone), ideas start to form in our mind, and new creativity begins.  


Laughing releases endorphins which makes for a much happier day, walk on the spot and watch a short comedy clip.

Exercise of any form is recommended to lead a happy and healthy lifestyle, we think quicker, react less, and memory improves – exercise really is the best medicine.

Happy stretching!

Trudy Vains





Trudy Vains

Trudy Vains is a Yoga Teacher in Burpengary specialising in back care, pregnancy, and Post Natal. Author of FUSED, and creator of online classes Back Pain Yoga.

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