SYNERGY HEALTH AND WELLNESS BEND, OR 97701
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Stretching! 



While working from home, or spending more time doing remote work and less time out and about/face to face with clients we are finding ourselves spending more time in front of the computer.  That can hurt!
We’ll guide you through some stretches and range-of-motion exercises to keep you limber and feeling great. 
Consider these exercises at the beginning of your workday, and periodically during the day as your tension and time dictate.  

Remember:  Go easy--the goal here is to touch the edges of our range of motion, not push past.  
Remember: Breathe!  The length of time to hold a stretch is ideally the span of about 3 deep breaths. 

Modify as needed for your own body, pain levels, and history. 

Morning warm-up
Head and neck circles
Looking over the opposite shoulder
Shoulder rolls
Chicken wing arm circles
Spinal twists (gentle!)  

Addressing Headaches and Neck Pain 
Ergonomics--eyes land ⅓ way down computer screen
Chin tucks
Pectoral stretch--doorway stretch

Shoulder and arm openers
Flexion and extension
Wrist circles
Hitchhiker Stretch

Upper and mid-back openers
CAT COW FROM CHAIR

Low back and hip flexors
Crossing ankle over the opposite knee while sitting and leaning forward. 
Drop one leg off to the side into a seated “lunge”

Questions?  Call us!  We’d love to see you in clinic for bodywork, assisted stretching, or any of our other services. 



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​Synergy Health and Wellness 
361 NE Franklin Ave, Bldg C 
Bend, OR 97701 
 541.323.3488 
info@synergyhealthbend.com 
Welcome 
Book Now! 
Services 
Massage 
Nutrition Counseling 
Meet The Team 
Blog 
Visit Us
Massage and Nutrition Therapies 
M-F 9am-7pm 
Sat 10am-5pm 
  • Welcome
  • Book Now!
  • Services
    • Massage Therapy >
      • Swedish Massage
      • Deep Tissue and Sports Massage
      • Pregnancy Massage
      • On-Site Chair Massage
    • Nutrition Counseling
    • Diabetes Education Program
    • Body Trust®
    • Coming Home: A Body Trust® Retreat
    • WIC Page
  • Visit Us
    • Bend
    • Redmond
  • Meet The Team
    • Our Ethics
    • Our Manifesto
  • Newsroom
  • Blog
  • Forms
  • COVID Updates