Stretching at Work

It is helpful to stretch frequently during the workday. By performing the following stretches, you can help relax muscle tension and tightness. In addition, these stretches will help promote better circulation. 

Points to Remember:

  • Relax into the stretch
  • Start in ‘neutral’ posture (sit or stand tall with belly button in towards the spine)
  • Concentrate on breathing slowly
  • Stretch until you feel a slight discomfort (not pain) in the muscle
  • Don’t bounce
  • Hold stretch for at least 15-30 seconds
  • Repeat stretch one or more times

If you have had recent surgery, muscle, or joint problems, please consult with your personal health care professional before starting a stretching program.

Hands

Photo of hands open wide Photo of hands in a fist

Separate and straighten your fingers until tension of a stretch is felt. Relax, then bend your fingers at the knuckles and hold for 10 seconds. Repeat stretch once more.

Shoulders

woman sitting in a chair with shoulders raised Photo of woman with shoulders rolled back

Roll the shoulders down and back, starting with small circles and working up to larger circles. Do 10 circles backwards and then repeat forward circles.

Neck

Woman sitting in chair with head leaning to the left Photo of woman with head leaning to the right

Slowly let the head tilt toward one shoulder. Repeat toward other shoulder. Relax muscles on both sides of the neck. Repeat 2 times, 1-2 sessions per day.

Photo of woman looking over her shoulder

Slowly turn head and eyes to look over one shoulder. Repeat toward other shoulder. Repeat 2 times, 1-2 sessions per day.

Arms

Woman sitting with arms outstretched

With fingers interlaced and palms out, straighten arms in front of you until stretch is felt. Repeat 2 times, 1-2 sessions per day.

Photo of woman with arms stretched out in front of her photo of woman with arm raised up

Move hands over head until stretch is felt. Repeat 1-2 times, 1-2 sessions per day.

Woman with arms behind her head

Slowly pull elbow behind head until stretch is felt. Repeat with other elbow. Repeat 2 times, 1-2 sessions per day.

Back

Woman turning body to the left while sitting

Sit with right leg bent over left leg and rest left hand on the outside of the upper thigh of the right leg. Now apply some controlled, steady pressure toward the left with your hand. As you do this, look over your right shoulder to get the stretch felling. Repeat on the other side.

woman standing with hands on the back of her hips leaning back

Standing with knees slightly bent, place your palms on lower back just above your hips, fingers pointing downward. Gently push your palms forward to create an extension in the lower back. Repeat twice. Use this stretch after sitting for an extended period of time.

Legs

Woman leaning of table with leg stretched back

Keeping back leg straight, with heel on floor, lean into wall until a stretch is felt in calf. Repeat with other leg. Repeat 2 times, 1-2 sessions per day.

woman bending over Woman bending down

With feet shoulder-width apart and pointing straight forward, and with knees bent, lower hands towards floor until stretch is felt. Bend knees further to return to standing position. Repeat 2 times, 1-2 sessions per day.