Office Stretches to Keep You Energized at Work

Sitting for long time periods can cause fatigue, discomfort, and even pain. Yet for many of us, we do this daily at our jobs. A great way to combat the discomfort of sitting a long time is to do stretches periodically throughout your day. Stretching helps improve circulation, better your posture, relieve stress, and increase flexibility. It can also give you the energy you need to stay focused during your workday. Check out some awesome stretches you can do right in your office!

Neck Stretches

  • Sit up straight and look down, touch your chin to your chest, and hold for 5 seconds
  • Now look up at the ceiling and hold for 5 seconds
  • Bring your head back upright and turn your head to the left, looking over your shoulder and hold for 5 seconds
  • Repeat on right side

Back Stretches

  • Put your arms straight out in front of you
  • Pull your hands up and back as far as you can and hold for 5 seconds
  • Push your hands forward and down as far as you can and hold for 5 seconds

Finger Stretches

  • Hold your arm in front with elbow straight and palm facing down
  • Pull up on your hand to gently bend wrist upward
  • Feel the stretch in the underside of the wrist and forearm
  • Pull down your hand to bend wrist downward
  • Feel the stretch in the back of your wrist
  • Hold for 10-15 seconds

Floor Dance

  • Stretch your leg straight out in front of you
  • Point your toes up and hold for 5 seconds
  • Point your toes down and hold for 5 seconds
  • Rotate your ankle to the right 3 times
  • Repeat with other leg

Reach the Sky

  • Raise one arm toward the ceiling and stretch as far as you can
  • Hold for 5 seconds
  • Repeat with your other arm

Blade Squeeze

  • Clasp your hands behind your head
  • Pull your shoulder blades forward until you feel the stretch
  • Hold for 5-10 seconds and then relax

Shoulder Rolls

  • With your arms by your side, move your shoulders in a forward circle 3 times
  • Repeat going backwards 3 times

Low Back Stretch

  • Place your hands on your hips
  • Lean back at the waist and stretch your entire spine
  • Hold for 2 seconds

Wrist Stretches

  • Spread your fingers until you feel the stretch and hold for 5 seconds
  • Then curl into a tight fist and hold for 5 seconds

Prayer Stretches

  • Put your palms together in front of your chest (fingers pointing up)
  • Press the heels of your hands downward as far as you can
  • Hold for 5 seconds

Wrist Curls

  • Curl both your hands into tight fists
  • Rotate them clockwise 10 times and counterclockwise another 10 times

Look Away and Blink

  • Every 20 minutes, look away from your monitor
  • Blink and close your eyes for 20 seconds
Meet our Author!

By Jennifer Cruse | Senior Social Media Strategist
Jennifer attended West Virginia University and earned both a Bachelor of Science in Public Relations and a Master of Science in Integrated Marketing Communications. She began working for a group of several colleges before graduating with her Master’s. In this role, Jennifer helped manage all marketing activities for the colleges. This included more traditional marketing like TV and radio, and also modern marketing like social media and digital ad campaigns. Jennifer learned how to create high-level strategies and operational tactics. Jennifer believes marketing is both an art and a science, because it takes an artist to create and a scientist to measure the results. Jennifer is super excited to be in her current role as Senior Social Strategist at Sutherland!

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