Three great stretches for office workers with bad posture! Our Dandenong Chiropractors explain how to help.

Do your shoulders, neck or back ever hurt after a day in the office? It can easily happen when we sit down for a long time – and many of us spend more than seven hours a day doing just that.

Dr Jessica Djalikian (Chiropractor) shares some quick tips to help with your posture!

These aches and pains can make us more uncomfortable and less productive. 

Our chiropractors commonly help practice members from Narre Warren, Berwick, Keysborough, Hallam and Noble Park with similar presenting secondary symptoms.

The good news is: it doesn’t have to be this way. Try these stretches, specially designed for you to do at your desk, to help ease the strain.

The first exercise is a wall slide (Click here to view)

Position your feet shoulder-width apart, slightly forward of a wall. Place your hands overhead with the fingers spread and extended. Slowly squat down, keeping the arms elevated, while exhaling. Then return to the start position during inhalation. Perform 2 sets of 4 repetitions. Each repetition should occur over 3- 4 seconds.

Complete twice a day.

The second stretch is a pectoral stretch (Click here to view)

Place both forearms on a door frame. Lunge forward. You should feel a stretch in the front part of your shoulder/chest region. Try this exercise at different angles to get different degrees of stretch. Hold for a minimum of 30 seconds.

The third stretch is an upper trapezius stretch (Click here to view)

Sit with the right hand holding the edge of the chair. Move the chin toward the chest and tilt you left ear toward you left shoulder turn right to look up toward the ceiling.

Hold for 30 seconds. Repeat 2 times. Your left hand can be used to apply addition pull to increase the stretch.


If however, you are constantly finding you have strain and discomfort through the shoulders, upper body and neck, then a neuro-structural assessment by one of our chiropractors is vital to assess the structure of the spine and how it influences your nervous system.

Our Dandenong chiropractors recognise that structure determines function.

Therefore, our focus is on neuro-structural correction of the spine to ensure that from both a structural musculoskeletal and neurological perspective, you are functioning to your optimal ability.

We ensure this by using pre and post structural shift detection, assessing you thoroughly to determine if there is the presence of a structural shift in your spine which can result in secondary conditions (symptoms: such as tightness, pain, stiffness, etc).

If you would like to learn more about chiropractic and how it can be of benefit to your overall health, please book an appointment by either going to our website or calling one of our friendly staff members.