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Office stretches

Prevent fatigue, discomfort, and musculoskeletal disorders caused by seated office work with these stretching exercises.

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Consider doing these periodically during the day.

Chest and trap stretch

  • Place your hands behind your head above your neck and interlock your fingers.
  • Squeeze your shoulder blades together and bring elbows back as far as you can.
  • Hold for 15 seconds.
  • Relax and repeat.
     


Forearm stretches

  • With your right elbow straight, raise your right arm to shoulder height.
  • With your left hand, pull your fingers back towards your face. Only apply enough tension to feel a slight stretch in your forearm.
  • Hold for 15 seconds then relax.
  • Grasp the back of your right hand with your left hand and gently pull your fingers down toward the floor.
  • Only apply enough tension to feel a gentle pull along the top of your forearm.
  • Hold for 15 seconds then relax.
  • Repeat with your other hand.



Shoulder shrugs

  • Lift your shoulders up toward your ears and squeeze until you feel a stretch.
  • Slowly roll your shoulders forward until they are fully down and relaxed; repeat eight times.
  • Do the reverse exercise by rolling your shoulders backwards eight times.  






Shoulder stretch

  • Put your left hand under your right elbow.
  • Lift your right elbow and pull across the chest using your left arm keeping your upper body straight.
  • Hold stretch for 15 seconds.
  • Relax and return to a neutral position.
  • Repeat the exercise with your other arm.



Side neck stretch

  • Looking straight ahead and keeping your shoulders down, tilt your head to the left until you feel a slight stretch at the base of your neck.
  • Hold for 15 seconds.
  • Relax and repeat a second time.
  • Repeat the exercise on your right side. 






Tricep stretch

  • Lift your right arm up and bend your elbow with your forearm behind your head.
  • Using your left hand, pull your elbow toward your head until you can feel the stretch in your tricep.
  • Hold for 15 seconds.
  • Relax and repeat a second time.
  • Repeat the exercise with your left arm.





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