Why Stretching Before Work Matters & 19 Easy Stretches to Try

You settle into your chair, sip your coffee, and get to work. Your to-do list stares back at you. You feel tight. Stiff. Uncomfortable. Sound familiar? If you’re like many people, this scenario plays out daily as you return to the office or continue to work from home. As time goes on, the discomfort only worsens, putting a serious damper on your productivity. Research has even shown that prolonged sitting can lead to significant health complications, such as diabetes and cardiovascular disease. This is where stretching before work comes in. Stretching off those early morning aches and pains before diving into your day can help you feel more comfortable and improve your focus. The following article will outline simple, effective stretching routines including seated stretches to enhance employee wellness, reduce workplace fatigue, and boost overall productivity.

Pliability's mobility app can help you establish a stretching routine before work to start your day. The app contains a library of easy, effective stretching protocols to boost mobility and enhance performance.

Why is Stretching Before Work Important?

Any responsible manager or business owner knows workplace injury prevention is a top priority. As an employer, it’s your job to ensure the safety and health of your employees. While there are many ways to implement injury prevention strategies, one method is often overlooked: 
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• Stretching 
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Watch your pet dog or cat get up from a long nap; they will often yawn and stretch. This is called pandiculating (our big word of the day). 

Animals do it instinctively, and we often pandiculate in the morning for good reason. It feels good and increases blood flow. Yawning helps you take in more oxygen, and stretching increases blood circulation. Most athletes warm up before getting into serious training. If you have a job that involves a lot of movement, it is a good idea to adopt an athletic mindset and warm up before work.

Stretching Improves Workplace Health

Stretching is beneficial to the overall health of the body and plays a role in reducing musculoskeletal disorders among employees. MSDs account for over 600,000 injuries and illnesses and 34 percent of all workdays lost.

Working at a desk all day is hard on the muscles, and over time it can start to take a serious toll on them. Remaining in the same position for 8+ hours a day not only creates muscle tension, but can also contribute to long-term health issues, including:
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• Neck and shoulder pain
• Obesity
• Stress
• Lower back pain
• Carpal tunnel syndrome
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But when you incorporate stretching into your workday, you can greatly reduce the risk of soft tissue injuries and joint pain. Stretching will also help reduce overall muscle fatigue and realign your posture. 

Stretching Enhances Ergonomics

Stretching enhances ergonomic improvement plans, team member training, and prevention processes. When muscles are stretched, blood supply increases, soft tissue structures realign, and muscle coordination strengthens. 

It is recommended that office workers take frequent, short breaks to stretch. While on stretch breaks, consider taking the time to practice relaxation. Step back between tasks to stretch out tense muscles, relax, and take a few deep breaths. Deep breaths supplement oxygen to the blood, aiding in relaxing muscles and maintaining mental alertness. 

Why is Stretching Important?

By stretching regularly, your employees can avoid injuries that could hurt your company’s productivity and lead to high insurance costs. 

Why Stretching is Important for Employees 

Reduced Fatigue 

If you feel tired when the afternoon rolls around, don’t pour yourself another espresso. Try doing some stretches. This may seem strange at first, but stretching at the workplace does an excellent job of combating fatigue and helping workers feel more energized throughout the day.  

When you stretch, more blood flows to your brain and your muscles. This delivers more oxygen and nutrients to these areas and eliminates metabolic wastes, including carbon dioxide, uric acid, and ammonia. 

Improved Posture 

• How’s your posture when you’re sitting at your desk? 
• Do you sit with your back straight, feet flat on the floor, and your neck perfectly balanced above your shoulders? 
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You might start the day with the best intentions for your posture, but by the time your lunch break arrives, you’ve likely started to let your shoulders creep up toward your ears and noticed my back beginning to round. Regular stretching throughout the workday can help to improve your posture. It lengthens tight muscles and makes it easier to sit comfortably with good posture all day long. 

Better Coordination and Balance 

Studies show that regular stretching can also improve coordination and balance. This is likely due to its ability to increase proprioception (or awareness of one's body in space).

This might not seem that important now. In the future, though, it can help you to avoid trips and falls, both of which can lead to serious injuries as you age. 

Reduced Injury Risk 

Office work or remote work doesn’t seem particularly high-risk. You might not be at risk of falls or broken bones the way you might be if you worked on a construction site, but you are vulnerable to other types of injuries, including repetitive strain injuries.

Repetitive strain injuries occur when you perform the same motions daily without sufficient rest. An example of an office-related repetitive strain injury is carpal tunnel syndrome from typing or using a computer mouse. 

When you make time for stretching at work, you can give your muscles, tendons, and joints much-needed breaks. This allows for more blood flow to these areas and a chance to combat some repetitive motions you put them through daily. 

Increased Productivity 

We all want to be as productive as possible while on the job, don’t we? Stretching breaks can help. Studies show that taking regular breaks helps workers to get more done during the workday. 

If you add some stretching to your break time, you may feel even more refreshed when the break is over since you’ve increased blood flow and taken a break from screens (instead of switching from staring at my computer screen to staring at my phone screen).

Increased Creativity 

Regular workplace stretching can help you be more creative and innovative. Movement of all kinds, including stretching, boosts blood flow. It also allows you to look at problems in a new way.

By stepping away from your desk and doing some stretches, you can easily address difficult tasks and find new solutions to old challenges. 

Better Mood 

Stretching can also improve your mood. If you find yourself feeling agitated or stressed out while working, spending a few minutes stretching can help. Stretching provides:
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• Fresh blood
• Oxygen
• Nutrients
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To your brain, which is great for your mood and helps you change your perspective on how the day is going. 

Stretching also produces endorphins, feel-good chemicals that have been shown to improve mood and combat pain. The following flexibility exercises emphasize the following:
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• Neck
• Back
• Shoulders
• Hips
• Glutes
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Do them as often as possible, and you'll notice less tightness and more productivity.
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• Set an alarm to go off every 45 to 55 minutes and perform the stretches as shown. 
• Hold each stretch for at least 15 seconds. 
• Avoid any exercises that cause pain or discomfort. 
• Do as many reps as you can, and enjoy!

Related Reading

‍

• Why Is Employee Wellness Important
• How to Engage Employees in Wellness Programs
• Team Wellness at Work
• Benefits of Employee Wellness Programs
• Virtual Wellness Activities for Employees
• Benefits of a Workplace Wellness Program
• Benefits of Stretching at Work
• Staff Wellness Activities
• Employee Wellbeing Strategies

19 Stretching Exercises to Do Before Work

1. Standing T

This stretch targets the front of your shoulders and back muscles, like the middle trapezius and rhomboids. It’s great for counteracting the forward hunch we develop as we tire during the day.

How to do it: 
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• Stand tall and hold your arms out in front of you at chest height. Your palms should be together. 
• Squeeze your shoulder blades together to open your arms to your sides in a T shape. 
• Try to keep your shoulders relaxed and away from your ears as you do each rep.

2. Cat-Cow

This stretch improves spinal mobility and opens up your chest. Cat cow on your hands and knees also activates your shoulders, which is helpful for jobs that require upper-body movement (lifting and reaching). You can modify cat cow to be seated or standing.

How to do it: 
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• Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders, and your knees should be in line with your hips. 
• Slowly round your entire back toward the ceiling while drawing your chin to your chest. 
• Return to the starting position. 
• Look up to the ceiling as you arch your back toward the floor. 
• Return to the starting position.

3. T Spine Opener

This move improves mobility in your thoracic spine (upper back) and shoulders, boosting flexibility and easing stiffness before upper-body activities like lifting. A simple trunk rotation can substitute for this exercise. Stand with your feet hip-width apart, cross your hands over your chest, and gently twist side to side.

How to do it: 
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• Begin on all fours, then bring one hand to rest gently on the back of your head with your elbow out to the side.
• Press into your opposite hand to rotate your torso, lifting your bent elbow toward the ceiling. 
• Rotate the other way, bringing your bent elbow toward your opposite arm. 
• A little shifting of the hips is normal, but see if you can focus the twist on the upper part of your spine. 

4. Hamstring Stretch

This simple stretch loosens the muscles along the backs of your legs, improving flexibility and reducing the risk of strain for those with physically active jobs. It’s easy to do while multitasking in the morning or before work.

How to do it: 
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• Start by standing comfortably. Straighten one foot out in front of you, placing your heel on the floor and your toes lifting toward the ceiling.
• Hinge at your hips to move your chest toward the floor while your legs remain straight.
• Return to standing. 

5. Kickstand Romanian Deadlift (RDL)

This move strengthens your hamstrings, glutes, and lower back, improving balance and stability. It’s both a stretch and strength exercise. It helps prevent strain and prepares your body for lifting, bending, and other daily movements.

How to do it: 
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• Start by standing with your feet staggered and your hands at your sides. Your front foot should be flat on the floor, supporting most of your weight, and your back foot should rest lightly on your toes to help you balance. 
• Lower your chest and hands toward the floor by hinging at your hips while you keep your back mostly straight. 
• Keep most of your weight on your front foot.
• Squeeze your glutes to lift your chest as you keep most of your weight on your front foot.

6. Kneeling Hip Flexor Stretch

This stretch helps reduce stiffness at the front of your hips from prolonged standing or sitting or repetitive movements like lifting. Loosening these muscles helps prevent lower back strain.

How to do it: 
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• Kneel with one leg out in front of you and your foot flat on the floor. Your other knee is on the floor, directly below your hip. 
• Move your hips and elevated knee forward. 
• Keep your chest and head upright as you hold this stretch. 
• Move your hips and knee back to the starting position. 

7. Standing Child’s Pose

This exercise for your back and legs targets the hamstrings, glutes, and lower back all at once. Leaning into a standing child’s pose also stretches your shoulders, releasing tension and improving flexibility. It helps prepare your body for the demands of a physically active job.

How to do it: 
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• Stand with your hands resting on a sturdy surface, like a countertop or table.
• Take a few steps back as you lower your chest to the floor, hinging at your hips.
• Keep your arms straight with your head between your arms.
• Return to standing.

8. Standing Side Bend With Arm Reach 

This stretch targets your torso, shoulders, hips, and lower back. This improves range of motion, which is especially helpful for non-desk jobs that involve a lot of twisting or reaching.

How to do it: 
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• Start by standing with your feet comfortably apart and your hands at your sides. 
• Slide one hand down your leg toward my knee so that your shoulder leans to the side and down toward the floor. 
• At the same time, reach your opposite arm straight up toward the ceiling, and then over my head in the direction you’re leaning. 
• Focus on deep breaths to relax into this position as you hold. 
• Return to the starting position. Repeat on your other side.

9. Hip Opener

Your hips and low back get tight from too much sitting. This seated stretch can open both.

How to do it: 
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• Sit on the edge of your chair with your feet hip-width apart, directly under your knees. 
• Cross one ankle over the opposite knee. 
• Gently stretch forward. 

10. Forward Fold

This stretch will undo the chaos of your workday. Use it to calm your mind and open your low back after hours at the office.

How to do it: 
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• Stand facing a chair. 
• Place your elbows in your hands. 
• Rest your arms either on the back or seat of the chair. (Bend your knees if necessary.) 

11. Shoulder Release

Your shoulders get tight from hours of slouching over keyboards and steering wheels. This stretch follows the hour markers on a clock.

How to do it: 
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• Stand with your left shoulder next to a wall. 
• Extend your left arm straight up, palm facing the wall. 
• Move your arm down behind you slowly, as if you were going through each hour on a clock, 12 to 6. 
• Turn and repeat with your right arm. 

12. Half Downward Dog

This version of the well-known yoga pose is an all-purpose, full-body stretch that’s especially good for your hamstrings.

How to do it: 
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• Stand facing the back of your chair. 
• Place your hands on the back of the chair. 
• Step back as far as you can. 
• Try to keep your arms and legs straight as you stretch your spine. 

13. Open Shoulders

This one opens up your chest and shoulders to compensate for all that forward slouching at your desk. It also makes space for more air to get into your lungs.

How to do it: 
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• Sit up straight on the edge of your chair. 
• Drop one arm to the side. 
• With a straight back, raise the dropped arm over your head and lean to the opposite side. 
• Switch sides and repeat. 
• Stretch your arms behind you and hold the outside edges of the seat back. 
• Push your chest out. 

14. Wrist and Shoulder Release 

All that typing, texting, and mouse clicking tightens your muscles. You can’t overdo this gentle stretch for your wrists and forearms.

How to do it: 
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• Extend your right arm, palm up. 
• Gently pull your fingers down and back with your left hand. 
• Switch hands and repeat.
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For your shoulders: 
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• Stretch your arms straight out and interlace your fingers. 
• Turn your hands palms out. 
• Gently raise your arms overhead and stretch. 

15. Chest Stretch 

Since most people spend much of their time hunched forward, it is important to stretch your pectoral (chest) muscles and shoulders. Avoid this move if you have shoulder problems.

How to do it: 
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• Stand with your feet shoulder-width apart. You can also perform this exercise seated in a chair. 
• Move your arms behind you and lace your fingers together if you can. 
• Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. 
• Hold for 10 to 30 seconds. 
• Repeat 5-10 times.
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You can also use a resistance band and hold it overhead. Or, put your forearms on either side of a doorway, gently pressing forward until you feel a stretch in the chest. 

16. Spinal Twist 

Sitting for prolonged periods can also affect the lower back, leaving it tight and achy. This twisting stretch with an acupressure mat will help gently work out some of that tension. 

Don't go too far on this you only need to rotate a little to feel this stretch. If you have back pain, include this stretch and other back exercises to stretch your lower body and strengthen your core.

How to do it: 
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• Start in a seated position with the feet flat on the floor. 
• Contract the abs and gently rotate the torso towards the right. 
• Use your hands on the armrest or seat of the chair to help deepen the stretch. 
• Only twist as far as you comfortably can and keep the back straight while keeping the hips square. 
• Hold for 10 to 30 seconds and repeat on the other side. 
• Repeat five to 10 times on each side. 

17. Torso Stretch 

Poor posture can not only cause a hunchback appearance, it can also make your back ache. This simple move will stretch all your back, sides, and arms muscles. You can also take the arms to either side to deepen the stretch down the sides of the torso. 
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How to do it: 
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• Start in a seated or standing position. 
• Lace the fingers together and stretch them up towards the ceiling. 
• Take a deep breath as you stretch up as high as you can. 
• You can also lean to the right and to the left to stretch your sides. 
• Exhale and open the arms, sweeping them back down. 
• Repeat for 8 to 10 reps. 

18. Seated Hip Stretch 

This very simple move helps open up the hips, which stretches the complex series of muscles in the hips and glutes. It feels great after a long day of sitting. Skip this move if it bothers the knees.

How to do it: 
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• Cross the right ankle over the left knee in a sitting position and sit up nice and tall. 
• Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. 
• You can also press down on the right knee to deepen the stretch. 
• Hold for 10 to 30 seconds and repeat on the other side.
• Repeat five to 10 times on each side. 

19. Inner Thigh Stretch 

Inner thigh stretches are important for the hips and groin. This exercise builds on the previous one, opening the hips and releasing tightness and tension in the lower body.

How to do it: 
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• While seated, take the legs wide, toes out and lean forward with the elbows on the thighs. 
• Keep the back straight and the abs contracted. 
• Gently press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. 
• Hold for 10 to 30 seconds and repeat as many times as you like. 

Related Reading

‍

• Workplace Stretching
• Wellness Incentive Programs
• Workplace Wellness Program Ideas
• Stretching Exercises for Warehouse Workers
• Company Wellness Programs
• Successful Corporate Wellness Programs
• Employee Wellness Software
• Employee Wellness Program Ideas
• Corporate Wellness Initiatives
• Employee Wellbeing App
• Corporate Mobility Services
• Corporate Wellness Services

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How to Perform Effective Stretches Before Work?

1. Safety First: Assess the Area to Be Stretched

Before you begin a stretching routine, assessing the area that will be stretched is crucial. If you have a pre-existing injury to the stretched muscle group, it's best to avoid stretching that area altogether. 

For example, don't do neck stretches if you have a neck injury. See a medical professional and follow their recommendations. Stretching an injured muscle area can worsen your injury and delay recovery. 

2. Stretch Gently and Slowly

When performing desk stretches, ease into each position. Do not rush the process. Avoid bouncing or any jerky movements. This will help to reduce muscle tears and strains that rapid, jerky movements can cause. 

3. Stretch to the Point of Tension, Not Pain

You should feel a gentle pull or tension in the muscle being stretched. Stretching should never be painful. It should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most from their stretching, they need to be in constant pain; this is one of the greatest mistakes you can make.

Related Reading

‍

• Stretching Exercises for Warehouse Workers
• Stretches For People Who Sit All Day
• Corporate Wellness Initiatives
• Corporate Wellness Services
• Workplace Wellness Program Ideas
• Employee Wellness Software
• Workplace Stretching
• Corporate Mobility Services
• Company Wellness Programs
• Successful Corporate Wellness Programs
• Wellness Incentive Programs for Employees
• Employee Wellness Program Ideas
• Employee Wellbeing App

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