Easy Office Stretches for Better Health

Avoid Strain Injuries

Importance of Active Breaks

Taking active breaks at work is crucial, no matter how tempting that sofa in the break room looks. Jobs that require heavy lifting or involve a lot of walking and standing often lead to tired legs and back pain. Long days at the office also take a toll on the body. A daily stretch session with your coworkers is a fun way to prevent strain injuries caused by sedentary work.

Better Solutions Than Temporary Fixes

Painkillers and power naps may seem like easy solutions, but they are temporary fixes. Planned stretching exercises or other activities that keep blood circulation going and loosen up muscles and joints are better medicine. Besides reducing the risk of permanent injuries, you get an energy boost and a better mood.

Learn more about ergonomics
 

Strengthen each other  

Plan Joint Stretching Sessions

Plan joint stretching sessions with your colleagues. Make it a fun activity that everyone at work can join if they want. This can lead to strengthened work relationships and better teamwork. Additionally, you can remind each other – together you can achieve much more. 

   
Stretching Exercises for an Active Break

Do the exercises that suit you and your colleagues. Remember that all bodies are different. Don’t push yourself too hard. Stretching should not be painful. Over time, your muscles will become more flexible. If you have any injuries or pain in your body, consult your doctor before starting daily stretching.

Shoulder Stretch

1. Stand with feet hip-width apart to maintain a stable and straight posture.
2. Extend your arms in front of your body at shoulder height. Palms should face each other.
3. Slowly pull your arms back by opening the space in front of you. You should feel your shoulder blades press together. Avoid tensing your shoulders; remain relaxed.
4. Bring your arms back in front of your body and let your hands meet. Round your back and separate your shoulder blades.
5. Repeat.
6. Try to stretch thoroughly in both directions.

Back stretch

1. Stand with feet hip-width apart.
2. Clasp your hands above your head.
3. Bend your upper body to the side in a straight motion. First, bend your arms and upper body to the right, while your hips shift to the left and your right knee bends slightly forward. Then bend your arms and upper body to the left, while your hips shift to the right and your left knee bends forward.
4. Repeat.

Hip flexor stretch  

1. Stand with feet close together. Take a big step back with your left leg and sink down. Do not let your knee touch the ground.
2. Keep your right leg bent at a 90-degree angle. Stretch out your hip. Stay in the stretched position for 5–10 deep breaths.
3. Repeat with the other leg.

Thigh Stretch

1. Start by kneeling. Place one leg in front of your body at a 90-degree angle.
2. Twist your upper body and grab your back foot, lifting it towards you.
3. Put weight on the leg positioned at a 90-degree angle to feel the stretch in the thigh muscles of the leg whose foot you are holding. Lean further forward if you don't feel any difference.
4. Stay in the stretched position for 5–10 deep breaths.
5. Repeat with the other leg.