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A Good Stretch

Ms Elsa Leung, Principal Physiotherapist, Changi General Hospital, shows us some simple exercises for relieving tired muscles.

Did you know that long periods of working at a desk can lead to stress in the neck, shoulder, back and spine, and may result in stiffness and tension in the body?

Here are some simple exercises you can do to ease these muscle strains as part of self-care. Each exercise takes only up to a minute and can even be done while you are seated. It is recommended to take short breaks and do these exercises at least three times a day, or as often as you can, whether you are at home or in the office.


  1. Lift your right arm above your head with the elbows bent.
  2. Hold your elbow with your left hand and pull your elbow towards the left.
  3. Tilt your body towards the left and hold the position for 10 seconds.

Do three sets of the stretch using your right arm and another three sets using your left arm.



  1. Clasp both hands behind your back and gently bring your shoulder blades backwards.
  2. Hold onto a rolled towel if you are unable to clasp your hands behind your back.
  3. Hold the position for 10 seconds.

Do three sets of the stretch.

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A Good Stretch