6 stretching exercises for translators and remote workers 

We talked about the importance of having good posture while working on the computer. Today, we are continuing the series on translator’s well-being with stretching exercises in front of the computer. It will not take a long time and the benefits are priceless.

Just so you remember, you should maintain good posture while working: feet on the ground, knees and elbows forming a 90º angle with the floor and table respectively; respect the distance between the screen and our eyes. You should also stretch every day to avoid numbness in the limbs, backache or pains in the neck. And, of course, to give your eyes and mind a break! 


Extend your arm to the ceiling and bend it at the elbow so that your hand moves towards the center of the back. With your other hand, gently guide the elbow towards the center and down the back and hold for 30 seconds. Repeat with the other arm.


Put the palms of your hands behind your head and interlock your fingers. Slowly, extend your elbows back and hold for 30 seconds. You should feel a slight tension in your chest. If it is too much tension, put your hands on top of your head and do it more lightly.

Arms and back:

For people who spend a lot of hours typing, this exercise is very useful and relaxing. Stretch your arms towards the ceiling, then forward and backwards last. Take as much time as you need but do not overstretch. If you do not feel stretched, use a table or a door frame and put more pressure into the stretching. 


From a neutral position (legs bent at 90º, feet on the ground, feet and hips aligned), push your hips back. Put your hands on top of your thighs and slide them slowly down your legs until you feel the stretching sensation in your back and hamstrings and hold for 15 seconds. You can do both legs at the same time, or one leg at a time if it is easier for you.

Photo by optimal sport


Once again, we start from the neutral position. Put one ankle over the opposite knee, “crossing” the legs. Rest your hands on the leg that is crossed over and lower your body forward. Repeat the process with the other leg.


Lower and tilt your head slightly to the right. With your right hand, pull your head a bit lower and to the right, and hold for 30 seconds. You should feel a light stretching sensation in the back left part of your neck. Repeat with the other side. 

We hope these 5 quick and easy stretching exercises are useful for you! Click here for more translation advice.

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