WHAT YOU NEED TO KNOW ABOUT

Office Ergonomic StretchesThe way you sit at your desk and your work station setup can have a big effect on your health. Use these stretches to help reduce musculoskeletal issues.

Complete stretches regularly to help promote health, wellbeing and readiness to complete work tasks. If you experience discomfort, perform the movement more gently.

Chin tuck• Sit or stand naturally.• Tuck chin in and pull head straight back.• Hold for 5 seconds; repeat 10 times.

Neck side bend stretch • Sit or stand straight.• Place palm of hand on head and gently

pull down.• Hold for 20 seconds, then switch sides;

repeat two times each side.

Wrist flexor stretch • Keep elbow straight, but not locked; palm up.• Grasp involved hand and slowly pull palm

down until a stretch is felt in the wrist.• Hold for 20 seconds, then switch sides; repeat

two times each side.

Wrist extensor stretch • Keep elbow straight, but not locked; palm down.• Grasp involved hand and slowly bend wrist

down until stretch is felt.• Hold for 20 seconds, then switch sides; repeat

two times each side.

Images provided by Physiotec, all rights reserved.

WHAT YOU NEED TO KNOW ABOUT OFFICE ERGONOMIC STRETCHES

Shoulder shrug/squeeze• Stand straight with arms loose at sides.• Gently shrug shoulders toward ears and

roll back, squeezing shoulder blades toward spine.

• Allow shoulders to relax; repeat 10 times.

Trunk side bend • Stand with feet close together.• Lift one arm up above head and slowly

bend sideways while reaching down with opposite hand.

• Do not twist or lean forward.• Hold for 20 seconds, then switch sides;

repeat two times each side.

Standing chest stretch • Stand in a corner or a doorway and place

hands, forearms and elbows on the walls or doorframe.

• Place one foot in front, gently shifting weight through arms and onto front foot.

• Hold for 20 seconds, then return to the starting position; repeat two times.

Seated thoracic extension stretch • Sit upright in a chair that has a backrest

that ends at mid-back.• Place a tightly rolled towel at the top

of backrest. • Interlock fingers behind neck and pull

elbows back.• Slowly extend over the back of the chair,

using the towel roll as a pivot point.• Hold for 5 seconds; repeat 10 times.

Images provided by Physiotec, all rights reserved.

WHAT YOU NEED TO KNOW ABOUT OFFICE ERGONOMIC STRETCHES

This information is intended for educational purposes only and should not be interpreted as medical or financial advice. Please consult your doctor for advice about changes that may affect your health. © 2020 Health Fitness Corporation Images provided by Physiotec, all rights reserved.

Standing backward bend • Place hands on hips.• Lean backwards slowly and in a controlled

manner.• Hold for 5 seconds, then return to starting

position; repeat 10 times.

Hamstring stretch • Place one leg in front, keeping heel on the

ground and knee straight. • You may wish to stand next to something

for balance. • Keep back straight, place hands on the thigh or

hips for support, and lean forward at the hips. • You should feel a mild pulling sensation on

the back of your thigh.• Hold for 20 seconds, then switch sides; repeat

two times each side.

Standing quad stretch • Stand up tall next to a chair or other stable

object. • Grab the top of one ankle and pull foot

towards buttock.• You should feel a mild pulling sensation on

the front of your thigh. • Hold for 20 seconds, then switch sides; repeat

two times each side.

Squat • Stand with your feet slightly more than

shoulder-width apart.• Bring your arms out in front as you begin

pushing your hips backwards. • Keep your back straight and knees over

your toes.• Let your hips slowly lower to a comfortable

depth, then return to the starting position; repeat 10 times.

For more information about office ergonomic stretches, contact Harry Parsons at harry.parsons@hfit.com or Phil Beedle at phil.beedle@hfit.com.