Stretching at Work

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Looking to get a little more movement into your work day? Try stretching! 

Use these general guidelines for safe stretching:

  • Remember to breathe normally during a stretch and stay within your limits to avoid injury. Stretching should not cause pain.
  • Employees who need more assistance should consult their primary care provider.
  • Work into and out of the stretch gently a few times, then hold the stretch for 15-30 seconds.
  • Rest for 10-15 seconds between each stretch.
  • Repeat each stretch 2-3 times, if desired.
  • Try to spread the love to as much of the body possible. Using the time you have available, do stretches that feel good for the front, back and sides of your body.
  • Perform stretches on both sides of the body equally.
  • Stretch opposing muscle groups evenly. For example, if you stretch your quadriceps (thigh muscles) be sure to also stretch your hamstrings (back of the thigh).
  • Majority of stretches should be held steady for a set amount of time. Do not bounce during the stretch.
  • Stretches should be held to the point of tension; glorious, big old morning stretch feelings, not pain.
  • Want a guide? We have short, work friendly stretch sessions on our YouTube Channel.

Avoid:

  • Holding your breath.
  • Bouncing, to "push yourself".
  • Forceful, hard, uncomfortable stretching.

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