Top Ten Workplace Stretches

Prevent repetitive motion injuries by taking “micro-breaks” – mini stretch breaks for a couple of seconds to change your position and prevent the muscles from working in the same position over and over. You don’t need
to complete all these stretches at once, but try to change position at least once every 30 minutes. Ideally, complete one stretch every 10 minutes
while working.

Tip: If you find it hard to remember to take breaks, set an ongoing alert on your computer calendar to remind you.

EYE STRETCHES:

  • Close your eyes shut tight. Hold for a count of three, then open wide. Repeat five times.
  • Look straight ahead and imagine you are looking at a clock. Without moving your head or shoulders, slowly imagine looking at each number of the clock (1-12), until you have completed a full circle. Now reverse and repeat the exercise counterclockwise.
  • Look away from the computer or item you’re working on, and focus on an object in the distance.

HAND/WRIST STRETCHES:

  • Clench your fists and hold for a count of five, then spread your hands as wide as you can and hold for a count of give. Repeat three times.
  • Stretch your arms out straight in front of you. Slowly point your hands up so your fingers are pointed toward the sky. Hold for a count of three. Slowly lower your hands until your fingers are pointed toward the ground. Hold for a count of three. Repeat three times.

HAND/WRIST STRETCHES:

  • Complete five slow shoulder circles. Repeat in the other direction.
  • Shrug your shoulders up toward your ears. Hold for a count of three. Repeat five times.
  • Clasp your hands behind your back and draw your shoulder blades together. Hold for a count of three. Repeat five times.
  • Turn your head to the side and hold for a count of five. Repeat on the other side.
  • Tilt your head to one side and hold for a count of five. Repeat on the other side.

These samples are designed with the intent of providing businesses with a general template to use. Please note that general legal information is not the same as legal advice—the application of law to the company’s specific circumstances. These samples are for informational and instructive purposes only and may not be suited to every situation.