Stretching Exercises for Employees

While there are a lot of different types of stretches, there are some general principles that apply to all of them. It’s important to keep these principles in mind while you’re stretching to help make sure you perform them properly and safely, as well as to make sure the stretches are as effective as possible. In this topic, you’ll learn a variety of best practices for safe stretching, regardless of the type of stretch you’re performing.

DISCLAIMER: All content in this topic is meant to act as a guideline, not a definitive to-do list. Everyone’s bodies are different and will experience stretches differently. It’s important that you do what is most comfortable for you. Always consult and follow the advice of a medical professional, especially if you experience pain during stretches or have pre-existing conditions or physical limitations.

• Questions (level 1, 2, 3)

• Video module

• PDF module (This module was created in a tool that is not supported by our Content Studio offering.)

This topic is currently available in English.

1. For the best results, stretch at least once daily for about 5-10 minutes, but be careful not to overdo it. If you stretch the same muscles too much, you could risk over-stretching and causing them damage.

2. Warm up your muscles before performing a stretching routine, like going for a short walk. This will help make it easier for you to stretch and reduce your risk of injury.

3. While stretching, breathe normally. Make sure you never hold your breath. This will help maximize the effectiveness of the stretch.

4. Perform stretches slowly and comfortably, especially if you’re just starting a regular stretching routine. This will give your body time to adjust to the movements and help you avoid injury.

5. Hold stretches for a reasonable amount of time (about 10-30 seconds) to get the most benefit out of the stretch. Holding the stretch for a longer period of time isn’t always better.

6. Stretch until you feel a gentle tension in your muscles. You should feel some mild discomfort but not pain. This means the stretch is working.

7. If the area you’re stretching starts to hurt, reduce the intensity of the stretch; only do what you can without feeling pain. Stretching to the point of pain could potentially injure your muscles.

8. Limit unnecessary movements while you’re stretching, unless it’s recommended by a professional. While some dynamic stretches require gentle pulsing, too much movement can cause injury in your muscles.

9. If you feel any pain or extreme discomfort while stretching, stop right away and consult a medical professional. If you continue, you could injure yourself.

10. If you have an existing injury, physical limitations, or a chronic condition, speak with a medical professional before performing any stretches. They can help you find the stretches or routines that work best for you.

Many of us carry tension in our neck and head region, whether from sitting at a desk all day or doing a repetitive task. Whatever the cause, there are a variety of stretches you can perform to relieve tension and stiffness in this area of your body. In this topic, you’ll learn some easy stretches you can do just about anywhere to help stretch the muscles in your neck and head. Some stretches included are the chin tuck, armpit stretch, neck rotation, neck flex, and more.

DISCLAIMER: All content in this topic is meant to be an overview of the neck stretches you could use in a daily stretching routine. It is NOT a recommended routine. It’s up to you to create a stretching routine that works and feels good for your body. Not every stretch may work for you; only do what is comfortable and useful for you. Always consult and follow the advice of a medical professional, especially if you experience pain during stretches or have pre-existing conditions or physical limitations.

• Questions (level 1, 2, 3)

• Video module

Translated content is typically generated using AI. However, in some instances, it has been translated or reviewed by a human. Review the list below for details on the content within this topic.

• French (questions = human, video = human, PDF = n/a, SCORM = n/a)

• Spanish (questions = human, video = human, PDF = n/a, SCORM = n/a)

1. Armpit Stretch: This movement helps stretch the sides of your neck.

   How: Sit on a chair with your back straight and shoulders down. Hold the bottom of the chair with your left hand or sit on your left hand. Turn your head to the right and look down at your armpit. For a deeper stretch, gently place your right hand on the left side of your head and pull your chin closer. Hold the stretch for about 10 seconds then repeat on the opposite side.

2. Chin Tuck: This helps stretch the back of your neck.

   How: With your back straight, pull your chin backward toward your neck (not down) until you feel a gentle stretch in the back of your neck. Hold for 5-10 seconds, then release and repeat.

3. Eye Stretch: This stretch helps rest and rejuvenate your eyes, especially if you’ve been looking at a screen or the same thing for a long time.

   How: Every 20 minutes, look and focus your eyes on a distant object about 20 feet (6 meters) away from you for about 20 seconds.

4. Neck Circles: This stretch should be avoided. It places unnecessary stress on the spine in multiple directions at once and compresses your arteries.

   How: Tilt your head down and then rotate it in a full circle.

5. Neck Flex: This helps stretch the back of your neck.

   How: Look straight ahead. Tilt your head forward and down, so you’re looking at the floor. Hold for a few seconds then release. Avoid tilting your head upward and back, as it could stress the top of your spine.

6. Neck Rotation: This helps stretch the sides of your neck and increase your range of motion.

   How: Slowly turn your head as far as you comfortably can to the left, as if you were looking over your shoulder. Hold for a few seconds. Then, return your head to center, and do the same on the right side.

7. Puppet String Posture: This helps correct your posture, prevent neck and back pain, and is a good starting point from which to do other stretches.

   How: Sit or stand up straight and tall, like a string is pulling you upward. Rotate your shoulders back, hold for a few seconds, then relax.

8. Upper Trapezius Stretch: This stretch helps release tension in the muscles along your upper back, shoulder blades, and the back of your neck.

   How: If seated, sit on your left hand, or hold the bottom of the chair with it, and relax your shoulders down. If standing, relax both arms at your sides. Tilt your head to the right, so your right ear draws toward your right shoulder. For a deeper stretch, place your right hand on the left side of your head. Hold the stretch for about 10-15 seconds and then repeat on the other side.

It’s important to stretch your shoulder muscles to help improve your posture and reduce stiffness and pain caused by the stress and tension you put on them throughout the day. In this topic, you’ll learn a variety of simple stretches you can use to stretch your shoulders and their associated muscles. Stretches include the shoulder roll, shoulder shrug, chest opener, shoulder squeeze, and more.

DISCLAIMER: All content in this topic is meant to be an overview of the shoulder stretches you could use in a daily stretching routine. It is NOT a recommended routine. It’s up to you to create a stretching routine that works and feels good for your body. Not every stretch may work for you; only do what is comfortable and useful for you. Always consult and follow the advice of a medical professional, especially if you experience pain during stretches or have pre-existing conditions or physical limitations.

• Questions (level 1, 2, 3)

• Video module

This topic is currently available in English.

1. Chest Opener: This helps stretch your chest muscles and open up your shoulders, so they don’t curve inward as you sit.

   How: Put your arms behind your back and hold your hands together if you can. Straighten your arms and push your chest forward. Gently lift your hands and chin upward until you feel a stretch in your chest. Hold for 10-30 seconds, then release.

2. Doorway/Wall Chest Opener: This stretch helps reduce stiffness in your shoulders, upper arms, neck, and lower back, and allows you to stretch each side of your chest separately.

   How: Stand in an open doorway or at the end of a wall where you can step forward. Lift your left arm and place the bottom of your forearm and palm on the door frame, forming a right angle between it and your shoulder. Take a small step forward with your right foot and lean forward slightly to feel the stretch. Hold for 10-20 seconds then do the opposite with your other arm.

3. Shoulder Roll: This stretch helps relieve tension in your shoulders and relax your shoulder muscles.

   How: Slowly move your shoulders down and roll them in a circular motion three to five times. Then reverse the direction and repeat the motion three to five times.

4. Shoulder Shrug: This stretch helps improve your posture by reducing tension or tightness in your shoulders and neck.

   How: Slowly inhale while lifting your shoulders upward toward your ears. Hold for a few seconds. Then, as you exhale, lower your shoulders and return them to their natural position.

5. Shoulder Squeeze: This stretch helps to release tension and pain in your shoulders and neck.

   How: Raise your arms above your head and bend your elbows so your fingers are pointing up. Slowly and gently pull your elbows backward and squeeze your shoulder blades together. Hold for 3-5 seconds, then release.

6. Shoulder Stretch: This stretch helps release tension in your shoulder joint.

   How: Extend your right arm across your chest so your right hand is pointing over your left shoulder. Cup your elbow with your left hand or arm and hug your right arm against your body. Avoid squeezing your elbow. Hold for 3-5 seconds, then release, and repeat the stretch on the other side.

Whether you spend your day sitting or standing, your back and torso can become stiff or tight if you don’t move a lot. In this topic, you’ll learn a variety of stretches to help you relieve tension and pain in these areas of your body. Stretches include the seated twist, one arm side bend, overhead stretches, and more.

DISCLAIMER: All content in this topic is meant to be an overview of the back and torso stretches you could use in a daily stretching routine. It is NOT a recommended routine. It’s up to you to create a stretching routine that works and feels good for your body. Not every stretch may work for you; only do what is comfortable and useful for you. Always consult and follow the advice of a medical professional, especially if you experience pain during stretches or have pre-existing conditions or physical limitations.

• Questions (level 1, 2, 3)

• Video module

This topic is currently available in English.

1. One Arm Side Bend: This helps stretch your back, shoulders, and the sides of your torso.

   How: Sit or stand up straight with your feet firmly on the floor. Raise your right arm and slowly bend and reach it towards the left. For extra support, hold the side of the chair with your left hand while you bend. Hold for about 5-15 seconds, then return to center and repeat on the left side.

2. Seated Twist: This stretch helps release tension and stiffness in your back.

   How: Sit with your feet flat on the floor. Reach your right arm across your body to hold the outside of your left leg or the side of the chair. Gently twist towards the left as far as is comfortable while keeping your back upright. Hold for 10-20 seconds, then release and repeat on the other side.

3. Side-to-Side Overhead Stretch: This stretch helps relieve tension in your upper back, neck, shoulders, and the sides of your torso.

   How: Reach both arms over your head, and either interlock your fingers or grip one hand around your opposite wrist. Keep your elbows straight, and slowly bend to one side. Hold for 5-15 seconds, then return to center before bending towards the other side.

4. Standing Back Stretch: This helps stretch and relieve tension in your lower and mid-back.

   How: Stand up straight and slightly bend your knees. Place your hands on your hips or lower back. Gently arch your back by pushing your hands forward and lean back slightly. Hold for 3-5 seconds, then slowly release to a normal standing position.

5. Upper Back Stretch: This helps stretch your shoulders, trapezius muscles, and the muscles between your shoulders.

   How: Stretch your arms out in front of you. Interlock your fingers so your palms face you. Stretch your hands forward, allowing your back to round and your head to relax forward, so it’s in line with your arms. Hold for 10-30 seconds and slowly release back to seated.

6. Upward Overhead Stretch: This stretch helps loosen your back and side body.

   How: Reach both arms over your head, and either interlock your fingers or grasp one hand around your opposite wrist. While keeping your elbows and back straight, push your arms up, stretching your body upwards. Hold for 5-15 seconds, then release.

It’s not uncommon for people to be stiff and tight in parts of their legs, like their quads, hips, and even their toes. Depending on your job, you might use these muscles constantly or keep them still for long periods of time. Whatever the cause of the tightness or pain, regular stretching can help you ease it. In this topic, you’ll learn a variety of stretches for various parts of your legs, including your toes and ankles. Some of the stretches include the quad stretch, calf stretch, seated pigeon, and more.

DISCLAIMER: All content in this topic is meant to be an overview of the leg stretches you could use in a daily stretching routine. It is NOT a recommended routine. It’s up to you to create a stretching routine that works and feels good for your body. Not every stretch may work for you; only do what is comfortable and useful for you. Always consult and follow the advice of a medical professional, especially if you experience pain during stretches or have pre-existing conditions or physical limitations.

• Questions (level 1, 2, 3)

• Video module

This topic is currently available in English.

1. Ankle Rotation: This stretch helps reduce stiffness and tension in your ankles and helps open up your ankle joints.

   How: Rotate your foot slowly from the ankle clockwise and then counter-clockwise in small circles for about 10-30 seconds each. If you’re sitting, you can do both feet at the same time or just one at a time.

2. Calf Stretch: This helps stretch and relieve tension in the lower part of your legs and your ankles.

   How: Stand facing a wall or behind a chair. Step your right foot straight back behind you. Push your right heel toward the floor. Bend your left knee to increase the stretch; just make sure it doesn’t go past your toes. Hold the stretch for 3-5 seconds, then release, and do it on the opposite side.

3. Hamstring Stretch: This helps stretch the muscles in the back of your thigh and reduce stiffness in your legs and hips.

   How: Lift one foot onto a chair or an object that’s not higher than your knee. Flex the toes of your raised foot toward your face and gently bend forward at your hips. You can either keep your hands on your hips or extend them toward your toes. You should feel the stretch in the back of your extended thigh and knee. Hold for about 5-15 seconds before releasing and doing the same on the other leg.

4. Quad Stretch: This stretch helps reduce tightness in your thighs and knees.

   How: Stand up straight, and bend your right leg at the knee toward your buttocks, then grasp your right foot or shin, using a sturdy surface for balance if needed. Try to keep your knees together as you gently pull your right leg toward your buttocks until you feel a stretch in the front of your right thigh. Hold for about 5-15 seconds, then slowly release and repeat the movement on your left leg.

5. Seated Pigeon: This helps open and stretch your hips and glute muscles and is especially helpful if you spend a lot of time sitting at work.

   How: Sit up straight in your chair and cross your right ankle over your left knee/thigh and hold your right shin with your left hand. Gently and slowly lean forward while keeping your back straight until you feel a stretch in your right hip and glute. Hold for 10-20 seconds, unravel, and do the same on the opposite side.

   For a deeper stretch, you can turn your torso to the right while in the stretch or press down on your right knee with your right hand if it’s comfortable to do so.

6. Toe Stretches: These stretches help relieve tension or stiffness in your toes/feet, especially if they’ve been in the same spot for a long period of time.

   How: While sitting or standing, flex your toes up toward your face. Hold for 5 seconds, then curl your toes down toward the bottom of your feet. Hold for 5 seconds and then release.

It’s not uncommon for people to be stiff and carry tension in parts of their arms, like their forearms and wrists. Depending on your job, you might use these muscles constantly or keep them still for long periods of time. Whatever the cause of the tightness or pain, regular stretching can help you ease it. In this topic, you’ll learn a variety of stretches for various parts of your arms. Some of the stretches include the forearm stretch, arm prayer stretch, arm rotation, and more.

DISCLAIMER: All content in this topic is meant to be an overview of the arm stretches you could use in a daily stretching routine. It is NOT a recommended routine. It’s up to you to create a stretching routine that works and feels good for your body. Not every stretch may work for you; only do what is comfortable and useful for you. Always consult and follow the advice of a medical professional, especially if you experience pain during stretches or have pre-existing conditions or physical limitations.

• Questions (level 1, 2, 3)

• Video module

This topic is currently available in English.

1. Arm Prayer Stretch: This stretch helps relieve tension in your wrists and under your forearms.

   How: Touch your palms together. If seated, you can place your elbows on a table/desk. Then, while keeping your hands together and close to your chest, slowly lower your hands straight down, flattening your forearms and extending your elbows out right to left until you feel a stretch in your forearms. Hold for 5-20 seconds, then release.

2. Arm Rotation: This helps stretch the muscles in your lower and upper arms.

   How: Lift both arms out in front of you with your palms facing down. Slowly rotate your arms so your palms are face up. Hold for 3-5 seconds, then rotate your arms so the backs of your hands are facing each other. Hold for 3-5 seconds, then release.

3. Forearm Stretch, down: This helps stretch the muscles in your forearms, wrists, and hands that are often stiff due to typing and other desk work.

   How: Reach out your right arm in front of you with your palm up. Use your left hand to gently pull your right fingers towards the ground until you feel a stretch in your forearm. Hold for 5-15 seconds, then release and do the same on the opposite side.

4. Forearm Stretch, up: This helps release stiffness and tightness in your forearms, wrists, and hands often caused by excessive typing or other desk work.

   How: Reach out your right arm with your palm facing down. Slowly and gently tilt your hand upward at the wrist, so your fingers are pointing toward the sky. Then use your left hand to gently pull your right fingers toward you. Hold for 5-15 seconds, then release and switch sides.

5. Overhead Triceps Stretch: This helps stretch the muscles in your back, upper part of your arm/elbow, and armpit.

   How: Lift your right arm over your head while keeping your back straight. Bend your right arm and reach your right hand to the left or down your back, whichever feels better in your shoulders/triceps. Use your left hand to gently pull your right elbow towards your head. Hold for 10-15 seconds. Then, slowly release your right arm to its normal position and repeat the stretch on the left side.