5 moves to do away with those WFH aches and pains

The pandemic has completely transformed our daily routines and this has had a huge toll on all of our bodies. Luckily, Evoker Sydney CBD Physios, Adam and Kylie Monteith have shared five exercises you can easily do at home to soothe any pain you might be experiencing.

Maybe you’ve felt pain in your neck and upper back, or increased physical strain from immobility and inappropriate ergonomic setups. The fact is, when we change both our daily and exercise routine, our bodies are starved of the more basic, and most definitely ‘underrated’, functional movements. 

The body craves mobility of all forms, and without it, we are beginning to see a lot of lower neck and upper thoracic pains (the hard-to-get-to spot between your shoulder blades).   

These, now common injuries, boil down to a loss of everyday movement while WFH — mobility that you may not have recognised to be valuable, such as getting ready for work or the daily commute to the office. Without this ‘functional hustle’, physical burnout is booming

Despite a lot of well-intended best efforts, inadequate ergonomics of WFH set-ups remain, and long working days at the desk (now dining table) continue to catalyse the problem. We need regular physical movement, and a greater emphasis on good posture or position, and global strength, now more than ever. Here are five exercise energisers to keep you mobile and motivated while working-from-home.

1. Happy hip flexor stretching

Get out of that seat and open up the front of your hips.

While on a bent knee, tighten your tummy and gently nudge your pelvis forward until you feel a comfortable stretch at the front of your hip. 

Hold for 30 seconds and repeat three times for each hip.  

Happy hip flexor stretching. Image: Supplied

2. Clever chin tuck

Get away from that chin poked position and get your ‘double chin’ on, your neck will thank you!

While on your back, gently draw your chin down toward your chest until you feel a soft stretch at the back of your neck. 

Hold for 10 seconds and repeat 10 times. 

Clever chin tuck. Image; Supplied

3. The open book

No more laptop induced rounding, let’s get your upper back rotating. 

While on your back, like an archer, draw your bow back with the top arm and continue rotating and opening your chest until this top arm is flat on the floor behind you. 

Repeat 30 times then swap sides. 

The open book. Image: Supplied

4. The silky scorpion

The scorned scorpion = silky spines.

With your ‘hands up’ and pressed firmly into the floor, bend your knee to 90 degrees. Keeping your straight leg also on the floor, confidently rotate through your lower back to move your foot toward the floor behind you. Hold briefly for 1-2 seconds, return to neutral and swap sides.

The silky scorpion. Image: Supplied

5. Brilliant bird, determined dog

Movement and freedom coupled with the core.

Form a strong and confident position on ‘all 4’s’. Tighten your tummy and slowly extend your right arm and left leg. Maintain your position for three seconds and alternate slowly and carefully. Try this 10 times.  

Brilliant bird, determined dog. Image: Supplied

Setting your body up for success

Ultimately, it’s important not to underestimate the impact of your space and surroundings on your body’s health and alignment. The right ergonomic WFH set-up can set your body up for success, and the right daily movements can ensure you remain mobile and energised. 

If purchasing the right work set-up is not possible, make changes to your work routine by taking calls on your daily walk and make sure you’re feeding your body the functional movements it needs in a safe manner.

Please note, these exercises should be 100 percent pain-free. If you do feel any pain while doing these exercises, cease immediately and contact your local physio. 

Physio in Sydney City is making the media. Hit the link below to see this physio feature piece up in lights, exactly as the journalist intended…


ADAM MONTEITH | FOUNDER & APA Musculoskeletal Physiotherapist
MHlth Sc (Manip Phty) BPhty BExSc

Connect with Adam Monteith on LinkedIn

After completing a rather unique double degree – a Bachelor of Physiotherapy & Exercise Science in 2003, & a Masters of Manipulative Physiotherapy at the University of Sydney in 2010 (a voluntary, yet brutal, undertaking for a physiotherapist who wants to be better), Adam established Evoker in 2011. A physiotherapy practice with a difference. & that difference, or ‘niche’, was absolute excellence. 100% of the time. Attention to customer service detail, & excellence in physiotherapy.

Adam’s career in physiotherapy began in the ‘elite’ sporting arena at the Brisbane Broncos Rugby League Club. The lessons learned in this ‘sink or swim’, high pressure environment of the 03/04/05 seasons, created a platform for Adam to really excel in this profession. Adam has accepted invitations to look after the physical health of other Physiotherapists, Doctors, Specialists, Surgeons & none other than the Prime Minister of this country.

Adam Monteith is a highly skilled musculoskeletal physiotherapist. You can be assured that when you see Adam, your complaint will be thoroughly assessed, and he will use the most appropriate and up to date techniques to treat your problem. Adam’s treatment will always be governed by research. He is constantly analysing the results of the most recent clinical trials so that you can receive the most up to date treatment, helping you to get better sooner. Adam only ever uses evidenced based and clinically proven treatment techniques. Adam Monteith is also a member of the Australian Physiotherapy Association.

Adam is very time aware and prides himself on seeing his patients on time. With a greater than 10 year history of treating and servicing the busy professional in Sydney city, he respects your time and does his best not to keep you waiting.

Adam has:
25 years combined study & clinical experience in physiotherapy/physical therapy
Worked in the heart of Sydney city for more than 15 years
Worked with both the elite athlete & ‘weekend warrior’
Had great success in treating:
– Acute sporting injuries
– Overuse running, cycling & swimming injuries
– Post operative shoulders, hips, knees and ankles
– Complex neck & back cases.
– Adam is often called on for 2nd and 3rd opinions in these complex scenarios.

Expect: A good listener, time spent in assessment phase, plenty of ‘hands on’ physio and exercise.

5 moves to do away with those WFH aches and pains
Article Name
5 moves to do away with those WFH aches and pains
The pandemic has completely transformed our daily routines and this has had a huge toll on all of our bodies. Luckily, physios Adam and Kylie Monteith have shared five exercises you can easily do at home to soothe any pain you might be experiencing.
Publisher Name
Daily Telegraph
Publisher Logo