The purpose of this program is to help lower stress. Stress reducing exercises can lead to better mental and physical health. Find more stress techniques here. The exercises are aimed at office workers, but these exercises can be done by anybody with a spine. That means you! If you are not a patient of Cascade Chiropractic & Wellness, please consult with your doctor before beginning any exercise routine.

I split the stress reducing exercises into 2 routines. An office routine to be done at work, and a home routine.

General Directions

1. Slow controlled movements.
2. Hold positions for 15-30 seconds. No bouncing.
3. Feeling tightness is okay, pulling is okay. Pain is not okay.
4. If you feel pain, stop and consult with your doctor.
5. Repeat moves on both sides of your body.
6. Don’t forget to breathe!

Office Routine


Sitting in your chair, arch your back and reach your hands backward and over your head.


Chest Stretch

Sitting in your chair, spread your arms, reaching behind you with your palms turned upward.

stress reducing exercises chest stretch
Shoulder rolls

Roll your shoulders in big circles forward and backward a few times each.

Shoulder stretching portland chiropractor

Lateral neck stretch

Lean head to the side while keeping your shoulders low.

Stress reduction exercises portland chiropractic
General side stretch

Sitting in your chair or standing, lean your body to the side and reach your arm overhead in the same direction.

lateral stretch
Flexion stretch

Sitting in your chair, lean forward and reach.  You should feel this stretch in the lower and middle back.

lower back stretch at work
Correct working posture

Keep your head up and over your shoulders.  Keep the back straight.  No slouching!

proper posture at work portland chiropractor

Home Routine

These stretches should be done daily, after work if possible.  The key to the stretches is consistency.  2-3 weeks of daily work will pay off versus 1-2 hardcore nights of over-stretching.

Knee to Chest

home stretches for office workers
Lumbar rotation

home stretches for office workers

home stretches for office workers

home stretches for office workers

Chiropractic and Massage Therapy are fantastic at reducing stress. Often I will get a massage for stress reduction only. My muscles aren’t sore, but the benefit I receive mentally from a relaxing massage is incredibly valuable. Chiropractic is also great at relieving tension in the back, shoulder, and neck. A good adjustment will have you feeling like your old self in no time at all.

We have just scratched the surface in regards to stress reduction. There are so much more tips that could fill several blog posts. If you are interested in hearing more, please leave a comment below. If you would like to learn more from Dr. Cooper please call or email Cascade Chiropractic in Portland, OR. Dr. Chris Cooper is a chiropractor in Portland who specializes in helping people find better health through chiropractic, exercise, and nutrition.