Working doesn’t mean you need to sit all day. With our 5 simple stretches for every workplace, you can keep your body feeling great and your energy levels high. Here are our top 5 stretches to keep you feeling flexible, energised, and great at work.
1. Neck Stretch - Scalenes
Stretching Instructions:
Place your right hand on top of your head whilst looking forward.
Place your left hand behind your back as shown.
With your right hand on top of your head, gently pull your head to the right away from your left shoulder.
A stretch should be felt along the side of your neck and into your left shoulder.
Take consistent, even breaths whilst stretching.
This stretch can be performed either seated or standing.
Repeat this stretch on the other side.
Key Points To Remember:
Hold for 15-30 seconds each side.
Ensure to maintain a neutral head position whilst performing the stretch.
Ensure to keep an upright posture.
Avoid raising the shoulder of the arm behind your back.
2. Neck Stretch - Traps
Stretching Instructions:
Place your right hand on top of your head.
Place your left hand behind your back as shown.
Look down and away to your right hand side.
With your right hand on top of your head, gently pull your head in the same direction your are looking.
A stretch should be felt along the side and back of your neck and into your left shoulder.
This stretch can be performed either seated or standing.
Repeat this stretch on the other side.
Key Points To Remember:
Hold for 15-30 seconds each side.
Avoid raising the shoulder of the arm behind your back (shrugging of your shoulders).
Ensure to look down and towards the armpit of the arm with on top of your head.
3. Forearm Stretch - Extensors
Stretching Instructions:
Straighten your right arm in front of your body.
Make a fist with your right hand.
Grasp under the fist with your left hand and gently pull it down and towards your body.
Apply enough force to feel a stretch through the top of your forearm however not too much where a sharp pain is felt.
Take consistent, even breaths whilst stretching.
Repeat the stretch on your left arm.
Key Points To Remember:
Hold for 15-30 seconds each arm.
Ensure to straighten the elbow of the arm being stretched.
Ensure to make a tight fist to optimise the stretch.
Move your fist directly down and avoid moving it to the left or right.
4. Chest Stretch
Stretching Instructions:
Interlock your fingers behind your back.
Whilst maintaining an upright posture, squeeze your shoulder blades together and raise your hands up behind your back towards the sky.
Ensure to keep your elbows straight whilst performing this movement.
A stretch should be felt in the front of your shoulders and chest.
Take consistent, even breaths whilst stretching.
Key Points To Remember:
Hold for 15-30 seconds.
Ensure your elbows are straight throughout the stretch.
Maintain an upright posture at all times.
5. Hamstring Stretch
Stretching Instructions:
Straighten your left leg and place it in front of the right.
Bend forward at the hips and with your left arm reaching towards your left leg.
Place your right hand onto your right knee to maintaining your balance.
Apply enough force to feel a stretch however not too much where a sharp pain is felt.
Take consistent, even breaths whilst stretching.
Repeat the stretch on the other leg.
Key Points To Remember:
Hold for 15-30 seconds each leg.
Ensure that the forward leg remains straight during the stretch.
If maintaining your balance is an issue, place your support hand on a wall or table.
Ensure to raise your toes of the leg being stretched.
Touching of your toes is not necessary in order to feel a stretch.
Why stretching can be the catalyst for a better you
Stretching isn’t just about staying flexible - it’s about staying energised, positive, and ready to take on whatever comes your way. Just a few minutes of stretching throughout the day can lift your mood, increase your focus, and keep aches and pains away. It’s a small investment with big rewards!
Quick Tips to Stay Energised:
Up, Up and Away: Try to get up from your desk every 45 minutes to 1 hour. This may simply be getting a drink of water, refilling your drink bottle or going to the bathroom. Maybe even go and speak with your colleague instead of sending that email.
Stretch Often: Consistency is the key, set a reminder to stretch throughout the day. It’s a quick break that keeps you feeling great.
Hydrate: Keep your energy up and your muscles happy by drinking plenty of water throughout the day.
Perfect Your Workspace: A well-set-up desk supports your posture and keeps you feeling your best.
Listen to Your Body: Stretching should feel good. If it doesn’t, adjust and find what works best for you.
Want a reminder to keep with you
If you would like a printable version of these stretches to keep at your workstation, please send us an email or follow the link below to get in touch.
Get in touch with us today to learn more about how we can work together to create a work environment where everyone feels great.
Summit Industry Health – Helping you feel great at work!
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