OFFICE EXERCISES AND STRETCHES
Important Tips: Chest and Bicep Stretch
• Stretch to a comfortable tension, then relax
and hold. If you feel any pain, stop
immediately.
• Make sure to keep your back straight during all
of the exercises and stretches without arching.
• Hold each stretch for about 15-20 seconds, • Clasp your hands behind your back and straighten
repeat 2-3 times up to level of comfort. your arms, then slowly raise them toward the
• DO NOT bounce while stretching! ceiling. Hold when you feel a stretch in your chest
• REMEMBER TO BREATHE! and the front of your arms.
Upper Extremity Wrist Extension/Flexion Stretch
Arm Circles (Warm up)
• Begin in a standing position with one arm in front of
• Raise your arms directly to your sides with your your body, palm facing the ceiling. With your other
elbows straight and make small circles with your hand, apply a gentle downward, hold, then switch
arms, first in one direction, and then in the other. hands.
Repeat for about 20-30 seconds. • Next put one arm in front of your body, palm facing
the floor. With your other hand, bend your wrist
downward until you feel a stretch, hold, then switch
Shoulder Shrugs with a Roll (Warm up)
hands.
Overhead Triceps Stretch
• Start in a standing upright position with your arms
resting at your sides.
• Gently shrug your shoulders up towards your ears, • Lift one arm straight overhead, then bend your
pause, then roll your shoulders backwards. Repeat elbow as far as possible behind your head. With your
this movement, making sure to keep your arms other hand apply gentle pressure to your elbow until
relaxed. Repeat for about 20-30 seconds. you feel a stretch in your tricep. Hold this position.
Neck Stretch Side Bending Stretch
• Use one hand to tilt your head sideways, pulling your • Begin by raising one arm overhead and rest the
ear toward one shoulder until you feel a stretch on other hand on your hip. Then Slowly lean toward the
the opposite side of your neck and hold. opposite side of your raised arm until you feel a
stretch and hold. Then switch sides.
Disclaimer: There is a risk of injury with any activity, using caution when performing exercises is recommended. If you begin to
experience any pain or discomfort while completing any exercise, stop and reach out to a health care provider.
OFFICE EXERCISES AND STRETCHES
Lower Extremity Quadriceps Stretch
Lumbar Extensions (Warm up)
• Bend one knee upward and grasp your foot, pulling
• Begin with your hands resting on your hips and
it toward your body and pushing your hips forward
slowly arch your trunk backwards and hold for 5 sec,
until you feel a stretch in the front of your thigh and
repeat for about 20-30 seconds.
hold.
• Be sure to hold onto a stable surface for support.
Mini Squat (Warm up)
Hip Flexor Stretch
• Start with your feet slightly wider than shoulder
width apart and bend your knees and hips into a • Begin in a staggered stance position with your hands
mini squat position, repeat about 20 times, or to resting on your hips and the leg you are going to
comfort stretch positioned behind your body.
• Make sure to keep your back straight and do not let • Keeping your back straight and upright, squeeze
your knees bend forward past your toes. Repeat for your buttock muscles and slowly shift your weight
about 20-30 seconds. forward until you feel a gentle stretch in the front of
your hip.
Hamstring Stretch • Make sure to keep your hips and shoulders facing
forward and do not arch your low back during the
stretch.
Piriformis Stretch
• Place your heel in front of you, with your hands
resting on your hips.
• Slowly bend forward at your hips until you feel a
gentle stretch in the back of your thigh. Hold!
Calf Stretch
• Sitting upright in a chair, start by crossing one leg
over the other so that your ankle is resting on top of
your opposite thigh.
• Gently pull your bent knee across your body toward
your opposite shoulder. You should feel a stretch
through the back of your hip and buttocks.
• Place your hands on the wall and extend one leg Install RSIGuard Software to receive stretch break
straight backward, bending your front leg, until you tips, break reminders, and ergonomics
feel a stretch in the calf of your back leg and hold. notifications.
Disclaimer: There is a risk of injury with any activity, using caution when performing exercises is recommended. If you begin to
experience any pain or discomfort while completing any exercise, stop and reach out to a health care provider.
