Take a break and stretch together!

Avoid Strain Injuries

Taking active breaks at work is crucial, no matter how tempting that sofa in the break room looks. Jobs that require heavy lifting and lots of walking and standing, like those in a warehouse, often lead to tired legs and back pain. Long days at the office also wear on the body. A daily office stretch session with your work buddies is a fun way to counteract strain injuries caused by sedentary work.  
   
Painkillers and power naps may seem like quick fixes, but they don’t tackle the root cause of tiredness or tension. A few minutes of stretching at work is a far better remedy. Regular desk stretches keep your blood flowing, ease stiff muscles and joints, and reduce the risk of long-term strain injuries. Best of all, stretching gives you an instant energy boost and lifts your mood - no prescription required.  

Learn more about ergonomics
 

Stretch Together for Workplace Wellbeing

Plan joint stretching sessions in agreement with your coworkers. Make it a fun activity that everyone at work can participate in if they want. This can lead to stronger work relationships and better teamwork. Plus, you can remind each other - together, you can achieve much more!  

   
How often should you stretch?  

Do the exercises that suit you and your colleagues. Vary according to which muscles and joints you've strained the most. Keep in mind that all bodies are different. Don't push yourself too hard. Stretching shouldn't hurt. After some practice, your muscles will become more flexible. If you have any injuries or pain in your body, consult your doctor before starting a daily stretching routine.  

Shoulder Stretch

1. Stand tall with your feet hip-width apart to maintain a stable and straight posture.
2. Extend both arms straight in front of your body at shoulder height, palms facing each other.
3. Slowly open your arms wide, pulling them back until you feel your shoulder blades squeeze together. Keep your shoulders relaxed.
4. Bring your arms back in front and let your hands meet, rounding your back slightly to separate the shoulder blades.
5. Repeat several times, moving smoothly and stretching fully in both directions.

Back stretch

1. Stand with feet hip-width apart and clasp your hands overhead.
2. Keeping your arms straight, bend your upper body to the right while shifting your hips slightly to the left. Allow your right knee to bend gently.
3. Return to the centre, then bend to the left, shifting your hips to the right and softening your left knee.
4. Continue alternating sides in a slow, controlled motion.

Hip flexor stretch  

1. Stand tall with your feet hip-width apart.
   Step your left leg back into a long stride and bend your right knee to about 90 degrees, keeping it directly above your ankle.
   Lower your hips towards the floor without letting the back knee touch down.
   You should feel a stretch at the front of your left hip. Hold for 5–10 slow, deep breaths.
   Switch sides and repeat.

Thigh Stretch