Taking a few minutes each day to stretch your body at work, will not only work wonders on your body but also help relax your mind. Most of us spend hours each day sitting at a desk or computer, not only during work hours but also at home, surfing the net or watching Netflix, this can cause muscular tension or after prolonged sitting can cause considerable pain. When we feel tension in our shoulders or neck, stretching can relieve pressure, greatly reducing the tension. Here are five points to consider when stretching...

1. Breathing; The key to stretching is to relax whilst doing it. One way to quickly relax your mind and body is to breathe slowly, under control and rhythmically. Your breaths should be slow and deep, take a few before you begin your stretching. Do not hold your breath when stretching.

2. Mild Tension; Many people believe in the “no pain, no gain” theory. However, when it comes to stretching always stretch within your comfort zone, stretch to where you feel a slight tension. If you feel pain during stretching this could indicate that you are overstretching. As the stretch progresses you can move a fraction of an inch further to get a deeper stretch. Don’t worry about stretching too far, as long as there is no pain.

3. Don’t bounce; Stretching should be done slowly without bouncing. To get that perfect stretch, use controlled steady pressure, gently pulling until you feel the tension release. The key to stretching is to concentrate on the area that is being stretched. For example; if you're doing a neck stretch concentrate on your neck, do not jerk your neck (as the muscles are small). Start with your head in a comfortable, aligned position. Slowly tilt to one side, come back to the middle before going to the opposite side. Feel a good, even stretch.

4. Hold the stretch; Generally stretches should be held for 10-45 seconds, depending on which area of the body you are stretching. For a warm up you might only need to hold a stretch for 10-20 seconds and for a cool down hold for 45 seconds, as your muscles are warmed up. The long sustained mild stretches are a great way to relieve muscle tension and tightness.

5. Standing or Sitting? Most stretches can be done sitting at your desk or standing. Remember to keep your knees slightly bent if you are doing standing stretches, this helps to protect your back and gives you better balance.