During times of change, it’s completely normal to experience a range of emotions, along with physical

symptoms such as muscle tension, headaches, tight shoulders, and lower back discomfort.

As your physiotherapy team, we’ve put together a simple guide to help you release tension, improve

movement, and feel more comfortable throughout your day.

1. Neck Release (2–3 minutes)

• Sit tall with your shoulders relaxed

• Gently tilt your ear toward your shoulder

• Hold for 20–30 seconds each side

• Add slow, comfortable rotations if needed

Helps relieve neck stiffness, headaches, and screen-related strain

2. Shoulder Reset (Desk-Friendly)

• Roll shoulders backwards 10 times

• Gently squeeze shoulder blades together

• Open your chest and take a deep breath

Helps ease tight shoulders and improve posture

3. Lower Back Mobility

• Seated: gently twist side to side

• Or lying: bring knees toward your chest and hold

• Move slowly and stay within a comfortable range

Helps reduce stiffness from prolonged sitting

4. Breathing Reset (2 minutes)

• Inhale through your nose for 3 seconds

• Exhale slowly for 3 seconds

• Allow your shoulders to relax

Helps reduce stress and muscle tension

5. Movement Break Habit

• Stand up every 45–60 minutes

• Move or stretch for 2–3 minutes

Helps improve circulation, energy levels, and focus

A Gentle Reminder

Keep all movements comfortable and pain-free.

Small, regular movement is more effective than doing too much at once.

Listen to your body and move at your own pace.

If symptoms persist or worsen, it is advisable to seek guidance from a healthcare professional.