8 easy exercises and stretches to do on your lunch break

Thursday, 13 June 2019
8 easy exercises and stretches to do on your lunch break

These 8 super easy exercises and stretches come from our university qualified Exercise Physiologist Mitch. They can be done at home, at work, on your lunch break or at school.For more information about what Mitch does for his clients and what he can do for you click here.

In addition to Exercise Physiology, Inspiro has physiotherapists at Lilydale, Belgrave and Healesville who can help with injuries, tightness and other issues. Find out more here.



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Complete these activities and stretches daily - before / during / after work. Combine this with walking (etc to get coffee / lap

1.  Chest (pectoralis) stretch

Stand sideways to a door frame, one arms length away. Hold the frame around chest height and take a small step
forward on the leg closest to the wall. Keeping your chest up, rotate your body away from the wall until you feel a
stretch across your chest and upper arm. Hold this position.

1 rep, 2 sets, hold each rep for 30 seconds

easy exercises and stretches to do on your lunch break

2. Hip flexor stretch while standing

Start in a standing position. Move your affected leg one pace backwards. Hold on to a support if you feel you need it.
Keeping your feet in this position, drive your hips forward and lift up your chest. It is ok for the back knee to bend a little
and for your heel to come up off the floor. You should feel a stretch in the front of your hip. Hold this position and then
return to the starting position and then relax.

20 reps, 2 sets

Standing hip flexor stretch Inspiro

3. Flexion of the knee in standing

Start in a standing position holding on to a chair. Stand on one leg and keep your thighs pressed together. Then bring
your heel up towards your bottom. Hold briefly and then return to the starting position.

1 rep, 2 sets, hold each rep for 30 seconds

4. Thoracic side flexion

Sit upright in a chair. Keeping your chest up, lean over to one side. Do not twist your body, and stay facing forwards at
all times. Raise the arm on the side being stretched up and over your head, to increase the stretch. Hold this position.

1 rep, 2 sets,  hold each rep for 30 seconds

Thorasic side flex stretch Inspiro

5. Thoracic extension (seated)

Sit upright in a chair. Slide your buttocks to the back of the chair. Clasp your hands behind your head. Gently lean
backwards over the back of the chair. Hold this position before your return to the upright position.

1 rep, 2 sets,  hold each rep for 30 seconds

Seated thoracic extension Inspiro stretches

6. Seated trunk flexion stretch

Sit on a chair and slowly bend forward to glide your arms in between your knees under the chair. Control the pace of
the forward bend by gently pressing your arms against your inner thighs. Reach under the chair with both arms and
allow your lower back to stretch. Breathe in and out during the stretch. To come back up, bring one hand on your foot
and use this as a support to bring your other hand just above your knee. Use the hand on your knee to push yourself
back into a seated position.

1 rep, 2 sets,  hold each rep for 30 seconds

Seated trunk flexion stretch Inspiro

7. Seated trunk rotation

Sit upright in a chair and rotate your body round to one side, using your arms on the back of the chair to pull yourself
round further. This should feel like a stretch through the torso.

Seated trunk rotation stretch Inspiro

8. Walking

Consult with your therapist how long you can walk and at what interval you can continue.
5-15 mins (dependent on your lunch break availability or during office hours)

1 rep, 2 sets,  hold each rep for 30 seconds


Before starting a new exercise program, consult your medical professional, especially if you haven’t done much exercise in a while, are over 75 years of age or have a medical condition.

Get expert advice from Inspiro's physiotherapists and exercise physiologists

Inspiro’s physiotherapists and exercise physiologists can assess your health needs and prescribe safe exercises to help you develop and maintain muscle strength, improve bone health, and prevent falls. Not sure what the difference is between an exercise physiologist and a physiotherapist? Find out here.

Our physiotherapy services are available at our Lilydale, Belgrave and Healesville sites while our exercise physiology services are available at Lilydale.

Call 9028 0153 to make an appointment with a physiotherapist or exercise physiologist today

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