How to Stretch at Work

Sitting in front of a computer all day or standing at a work station for extended periods of time can cause a lot of strain and stiffness in the body. It is important to try and take stretch breaks during your work day in order to relieve stress, and to improve posture and flexibility.

Instructions

Difficulty: Easy

Hand and Arm Stretches

1. Straighten out each finger one by one until you feel the stretch. Then bend the middle knuckles of your fingers and hold for 5 seconds. Repeat as necessary. This is a great stretch for those that type on a computer all day. It relieves stress in the joints and fingers.
2. Bend your wrist as far as possible from side to side, leaving your palm face down. This will gently stretch the muscles in your wrist and ease any tension that could lead to carpal tunnel syndrome.
3. Link your fingers together and gently press your palms out and away from your body towards the wall in front of you. This is a great stretch for relieving tension in the forearm.

Back Stretches

4. Stretch one hand behind your head and touch your upper back as if you were about to scratch it. Use the opposite hand and gently tug on the elbow, feeling a stretch in the shoulder and upper back. Repeat with opposite arm.
5. Link your fingers together and gently press your palms away from you and up towards the ceiling. Slowly stretch from side to side. This stretch is perfect for relieving tension in the spine.
6. Turn your head slowly from side to side so your nose is parallel to your shoulder. Hold this stretch for 5 seconds on each side. This is a great stretch for relieving upper back or neck pain caused by staring at the computer all day.
7. Stand up and place the palms of your hands on your lower back. Bend backwards slowly until you feel a slight stretch and hold for 5 seconds.

Leg Stretches

8. Sit in your chair and stretch one leg out in front of you so it is parallel to the ground. Slowly point your foot out towards the wall, and then flex up towards the ceiling. Hold the foot in each position for 5 seconds. Repeat on opposite leg. This is a great stretch for those that stand on their feet all day as it relieves the pressure and increases circulation in the calves.
9. Lift your leg off the ground. Rotate your foot slowly to the right and then slowly to the left. Repeat on opposite foot. This stretch is perfect for relieving the pressure that can build in the ankles from standing for extended periods of time. It also increases circulation in the leg which can help to prevent spider veins.
10. Stand up and hold onto the back of your chair with your right hand. Bend the knee of your left leg back and grab your ankle with your left hand. Gently pull your ankle backwards, feeling a stretch in the front of your thigh, and hold for 5 seconds. Repeat on the opposite leg.

Tips & Warnings

• If you are new to stretching, do not overextend your muscles. Only take the stretch as far as it feels comfortable.