Let’s be honest: if you work in Fourways, Johannesburg, your day probably looks like this… You fight the William Nicol traffic, park at Cedar Square or Design Quarter, grab a flat white, sit down at 8 am… and only stand up again when you realise it’s 5 pm and your lower back feels like it’s been folded into origami. Sound familiar?
You’re not lazy. You’re not weak. You’re just a victim of the modern Fourways office life: long hours, endless Zoom calls, and a chair that’s definitely not doing your spine any favours.
The great news? You don’t need a gym membership, a standing desk, or two free hours to fix it. You just need five minutes and a tiny bit of space. At Broadacres Physio, right here in Broadacres, Fourways, we’ve helped hundreds of accountants, marketers, IT guys, and estate agents ditch the daily pain with these exact micro-routines. They’re quick, they’re quiet (no weird yoga poses in the boardroom), and they actually work.
Grab your coffee, set a timer on your phone for every 60–90 minutes, and let’s turn your workday around.
1. The “I’m Not a Robot” Neck Reset (60 seconds)
Most of us spend the day with our head poked forward like a curious tortoise. This kills your neck and upper back.
Do this right now:
- Sit tall (or stand if you can).
- Tuck your chin like you’re trying to make a double chin (yes, on purpose).
- Hold 5 seconds, release. Repeat 8–10 times.
- Then gently turn your head side to side as if saying “no” to another meeting request.
Do this every hour and watch how your 3 pm headache disappears. One of our clients at a big Fourways financial firm swears this single move saved her from weekly migraines.
2. The Shoulder Blade Squeeze & Release (60 seconds)
Your shoulder blades have probably forgotten they can move.
- Sit or stand.
- Pretend you’re trying to hold a pencil between your shoulder blades – squeeze them together.
- Hold 5 seconds, then let them melt wide apart (think “open chest, proud heart”).
- Repeat 10 times.
This instantly opens your chest, switches on your posture muscles, and stops that rounded-shoulder hunch that screams “I’ve been on laptop since sunrise”.
3. The Seated Cat-Cow (90 seconds)
You don’t need a yoga mat for this one.
- Hands on knees, feet flat.
- Inhale: arch your lower back, lift your chest, look slightly up (Cow).
- Exhale: round your spine, drop chin to chest, pull belly button in (Cat).
- Flow slowly for 8–10 breaths.
It’s like hitting Ctrl+Z on eight hours of slouching. We teach this to every Fourways office worker who walks through our door at Broadacres Physio – it’s magic for lower back stiffness.
4. The “Desk Dangle” Hip & Hamstring Stretch (2 minutes)
Tight hips from sitting = angry lower back. This one feels ridiculously good.
- Scoot to the edge of your chair.
- Extend one leg straight out in front, heel on floor, toes pointing up.
- Hinge forward slightly at the hips (keep back straight) until you feel a gentle stretch behind the knee and into the hip.
- Hold 30–45 seconds each leg.
Do it while you’re reading emails. No one will even notice… except your lower back will send you a thank-you note.
5. The Standing Power Pose + Deep Breaths (60 seconds)
This one is my personal favourite because it fixes posture and stress in one go.
- Stand up, feet hip-width apart.
- Roll shoulders up, back, and down.
- Reach arms overhead (or just out to the sides if you’re shy).
- Take 5 massive, slow breaths – fill your ribs like you’re trying to make your shirt tight.
- Drop arms and feel like a superhero.
I dare you not to smile after this. Bonus: it instantly makes you look more confident for that next client call.
Pro Tips from the Broadacres Physio Team
- Set a recurring alarm called “Move, dammit!” – trust me, it works.
- Pair the alarm with drinking water – you’ll stay hydrated and forced to stand up.
- Keep a tennis ball or small spikey ball in your drawer – roll it under your foot while doing the desk dangle for extra relief.
- If pain is already there (and not just stiffness), come see us sooner rather than later. A 30-minute session can stop a small niggle becoming a six-month problem.
Real Story from the Clinic
Last month, Ryan – a 34-year-old project manager who works in the new PwC building in Fourways – walked in barely able to turn his head. Eight hours a day on dual screens, no breaks. We gave him these exact five-minute routines, taped his upper back for posture feedback, and added two simple strengthening exercises, and four weeks later he sent me a WhatsApp: “I haven’t had a single headache and I actually have energy after work!” That’s the kind of result we live for at Broadacres Physio.
Your Turn, Fourways!
You don’t have to live with the daily ache. Five minutes, a few times a day, is all it takes to reset your body and tell pain to take a hike.
Save this page, screenshot the routines, stick them on your desktop background – whatever it takes. And if you want them personalised, or you’re already past the “micro-fix” stage, pop in and see us at Broadacres Physio in Broadacres, Fourways. We’re literally five minutes from most offices in the area, parking is easy, and we’ll even show you how to do everything perfectly.
Book online at www.baphysio.co.za or WhatsApp us – your neck, back, and future self will thank you.
Now go set that alarm… I’ll wait. 😊
See you soon! The team at Broadacres Physio – keeping Fourways moving (even when you’re stuck behind a desk).
Take Control of Your Pain Today
Don’t let pain or stiffness hold you back. Heat and cold therapy at Broadacres Physio in Broadacres, Fourways can help you manage discomfort, recover faster, and live an active life. Our expert physiotherapists are ready to guide you with personalized, science-backed care.
Ready to feel the difference? Visit www.baphysio.co.za to book your appointment today. Let Broadacres Physio help you thrive in Fourways, Johannesburg!
📍 Visit us at Broadacres Physio in Fourways
📞 Call us on 011 467 8300
📧 Email us at admin@baphysio.co.za
🌐 www.baphysio.co.za
Let’s get you moving, healing, and thriving — the way your body was designed to.
Broadacres Physio – Where Healing Starts With Understanding
At Broadacres Physio, we believe that healing starts by understanding you. By treating the underlying causes — not just the symptoms — we give you the tools, knowledge, and support to reclaim your health and stay pain-free for the long run.
Let’s keep you moving. Book your session today at www.baphysio.co.za.
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