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Occupational Safety & Health

Stretches At Your Workstation

 

Want to relieve stress?

Periodic stretching at work can actually reduce fatigue and make you feel more alert. Give the following stretches a try. Stop the stretches if you feel pain or discomfort.

 

Calf Raises

While standing, hold onto something secure with your hands, raise slowly up onto your toes.

Repeat 5 times.

Calf Raises
Benefits

Stretches the foot and calf muscles.

Upper Body Stretch

While standing or sitting, grasp your hands behind your head. Keep your head straight and place your knees about shoulder width apart. Gently Pull your elbows back.

Hold and release 5 times.

Upper Body Stretch
Benefits

Stretches shoulders and back.

Side Bending

Keep your arms relaxed at your sides and place your feet about shoulder width apart. Slowly lean to one side until you feel a stretch in your side and neck. Hold for 5 seconds, then slowly return to the upright position.

Repeat 3 times on each side.

Side Bending
Benefits

Stretches neck and back.

Elbow Stretch
  1. Straighten your elbows and rotate your arms so that your elbows and palms of the hands are facing away from your body.

  2. Straighten your elbows and bend your wrists towards your elbow and then away from your elbow.

  3. Raise your arms together at chest height in front of your body and bend both wrists so that the backs of the wrists touch.

Elbow Stretch
Benefits

Stretches wrists and promotes increased circulation into hands and fingers.

Chin to Chest

Try to make your chin touch your chest. Do not roll your shoulders forward. Turn your chin toward your shoulder, and then tilt chin back toward the chest.

Neck Stretch
Benefits

Stretches and relieves tension to the neck.

Shoulder Squeezes

With your arms at your sides, move your shoulders down and back, pinching the shoulder blades in the back together and expanding the chest.

Hold for 5 seconds and repeat 5 times

This may be easier to do while standing.

Shoulder Stretch
Benefits

Relieves tension to the upper back and shoulders.