Sitting in front of a computer and a smart phone every day can wreak havoc on your body, especially since most of us don’t have the best posture.

Hunching the shoulders and slumping in your seat can cause neck pain and back pain, headaches, tension, and tightness in your back, neck, and shoulders.

Studies show that regular stretching can help reduce neck and shoulder pain and they also show that regular breaks to stand and stretch increases productivity at the office.

Not only do you reduce pain and tension, but those flexibility breaks allow your eyes to rest and your entire body to feel more comfortable. Continuous staring at a computer or mobile screen can also strain your eyes badly. Besides finding time to rest your eyes in between works, do make sure that you get regular eye check-ups. Slight vision changes may not be noticeable, so consult an ophthalmologist at a reputed eye clinic such as SharpeVision (https://sharpe-vision.com/austin/) to get your eyes treated.

The following flexibility exercises are designed for office workouts with an emphasis on the neck, back, shoulders, hips, and glutes. Do them as often as you can and you’ll notice less tightness and maybe even more productivity.

Neck pain is a growing problem with the infiltration of technological advances: resulting in increased incidents of neck pain and injuries and wreaking havoc to people’s quality of life. The longer neck pain persists, the greater chances you will need to receive some form of treatment for it at some point in your life. However, if you feel as though you have already reached that point, you might want to Head To The Cadence Physical Therapy Company Site and get a consultation with one of their fully qualified doctors. This way, you can get to the bottom of your persistent neck pain and find some ways to eradicate it once and for all. If physical therapy isn’t for you, why not buy cannabis concentrates online and use that as a way to relieve the pain. Cannabis has some fantastic benefits so give it a try.


Text neck refers to the partially flexed neck position that our handheld devices have caused us to regularly adopt.

Sustained neck flexion will result in a muscular imbalance whereby the muscles on the front of the neck develop dominance over the muscles on the posterior aspect (back) of the neck. With computers, TV’s and now phones drawing our attention to the front of our body, we need to be aware and actively counter balancing to avoid any neck injuries resulting from the anterior muscular dominance.


  1. Avoid High Risk Situations – Every individual has their own unique “high risk situations” for poor neck posture. Some of the most common ones when neck posture is compromised include: texting, using mobile apps, using the computer, reading, driving etc.)
  1. Take Regular Breaks – Try to avoid looking at your phone or handheld device for a long consecutive block of time. Look up from time to time to give your neck a break.
  1. Actively Strengthen The Posterior Neck Muscles – It’s always important to seek individualised exercise advice with regards to neck strengthening due to the intricate nature of the neck anatomy. Posterior neck muscles are less often activated during activities of daily living so taking some time out to counteract the effects of handheld devices is vital.
  1. Be Proactive – Neck pain does not discriminate, even the strongest, most active people rarely give their neck enough attention. If you think you are at risk of neck pain or injury take some time to stretch and strengthen the neck musculature to prevent complications down the line.

Remember: Awareness of neck position, high risk situations and appropriate strengthening/stretching exercises can prevent many neck issues.

Start Workplace Pilates and Yoga classes from $10 per session, per person.

Did you know…

Healthy employees are 3 times more productive than employees with poor health

There’s no better time to kick start a healthier lifestyle for your workforce than now!

We are happy to discuss any questions by calling us on 0412 519 485.


I’ve been doing Pilates classes in my lunch break once a week for the last 4 years. It’s a great way to break up the week and get some exercise on my lunch break. Vita’s classes are a great mix of strength and stretching based pilates exercises. Vita Health and Fitness instructors are always full of enthusiasm and keeps the class interesting and varied. The class is different and remains challenging
even if you go each week. I’d highly recommend Vita health and fitness lunch time classes.
Kimberly. Dietitian, Diabetes Victoria

“We have used Vita as a way to motivate and encourage our staff to have a holistic view of life. Rocco’s direction has been appreciated by staff who see the importance of maintaining a fit and healthy mind, body and spirit… We will continue to use Vita Fitness in the future.”
Julie Grills, Service Quality Manager, ANZ Adelaide.

“I’ve done pilates with other instructors before, however the the Vita Health and Fitness style is totally different. The exercises focus on your core plus cardio finishing with meditation. They are skilled and patient teachers… I would highly recommend pilates to anyone interested in improving their health.”

Sachin Prasad, Senior Business Analyst, Australian Unity.

Vita Health and Fitness has over 15 years of experience in the health and fitness industry. At Vita, we focus on corporate employee programs and workshops that come to you, specialising in supporting your employees to be mindful, healthy and productive in the workplace.
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