Five simple exercises using a resistance band, designed to prevent the most common office-related strain in the shoulders, neck, and wrists. Do them once a day on workdays.
Attach the middle of the band under your feet. Let your arms hang at your sides, holding one end of the band in each hand, palms facing your body. Raise your arms out to the sides and up until they're horizontal. Lower slowly back down and repeat.
Hold the band with a shoulder-width grip, elbows bent about 90°, palms facing up. Pull the band by moving your hands apart, rotating your forearms outward. Squeeze your shoulder blades together and push your chest forward. Keep your elbows at your sides. Return slowly and repeat.
Keep your upper body upright with relaxed shoulders. Hold the band in front of you at shoulder height with a shoulder-width grip, palms up. Move your arms out to the sides and back, squeezing your shoulder blades together. Return slowly and repeat.
Fold the band in half. Stand with the middle of it under your feet, arms at your sides, one handle in each hand. Lift your shoulders up toward your ears, then lower them slowly back down.
Sit slightly leaning forward with your forearms resting on your thighs. Place the middle of the band under your feet and hold a handle in each hand, palms facing down, hands hanging toward the floor. Bend your wrists back and up without lifting your forearms. Lower slowly and repeat.
Timing: do the routine in the morning or during the workday — ideally at the same time each day, to build a habit.
Frequency: once through, daily on workdays, is enough. Quality matters more than quantity.
Breathing: breathe evenly throughout — don't hold your breath during effort.
Equipment: all you need is a resistance band. Get in touch if you'd like help sourcing the right equipment for a whole team.
These exercises help, but fixing the setup itself usually matters more.
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