15 Best Workplace Stretching Exercises for a Healthier Office Routine

Sitting for long seated stretches at your desk can leave you feeling stiff, tired, and achy. If you’ve ever felt fatigued and restless during the afternoon, you know exactly what I’m talking about. This is a common difficulty for office workers, who may experience reduced productivity and performance. The good news is that workplace stretching can help. 

This guide will explore the benefits of stretching at work and provide practical tips to create an effective routine that enhances physical well-being, boosts productivity, and reduces the risk of injuries.

Pliability’s mobility app makes workplace stretching easy with guided routines to help you improve your flexibility and reduce muscle tension.

What Is a Workplace Stretching Program?

Why Sitting All Day is Bad for You

Humans aren’t machines. You can’t just turn us on and expect us to go, go, go at all hours of the day. We need rest. We also need motion. Sitting all day at a desk can negatively impact health and work performance. A large study looking at 8,000 adults found that sitting for a prolonged period increased your risk for heart disease, cancer, diabetes, and even early death. 

Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. In addition, experts say too much sitting can cause back, neck, hip, and even shoulder pain. They also warn that prolonged sitting contributes to weight gain and obesity.

To help break the cycle of prolonged sitting, experts recommend taking a break to move for one to three minutes every 30 to 45 minutes—or at least once an hour. The bottom line is that you need to find ways to sit less. This break can be simply standing at your desk (or using a standing desk), taking short walks, or doing the stretches below. This movement not only loosens up your muscles and improves circulation but also boosts your mind to help you stay focused.

Why You Need to Stretch

Sitting motionless all day leads to tight, sore muscles, fatigue, and poor posture. This, in turn, can cause musculoskeletal disorders, lack of productivity, and chronic pain. Our bodies were meant to move; they'll break down if we don’t utilize them. You know how you need to drive a car for it to keep running correctly? Human bodies function similarly. Take moments throughout your day to stretch and “drive” those muscles. 

What is a Workplace Stretching Program?

A workplace stretching program (WSP) is a structured initiative designed to promote the health and well-being of employees by incorporating stretching exercises into the daily work routine. These programs are often implemented to reduce the risk of musculoskeletal injuries, enhance flexibility, and improve overall employee health. Workplace stretching programs can be tailored to specific job requirements and are commonly found in industries with physically demanding tasks, such as construction, manufacturing, or healthcare.

Key Components of a Workplace Stretching Program

Stretching programs for the workplace can be customized to address the specific needs of individual employees and organizations. Key elements of a workplace stretching program (WSP) typically include: 

Pre-Shift Stretching

Employees exercise stretching before starting their workday to prepare their bodies for physical tasks. 

Scheduled Stretch Breaks

Incorporating short stretching breaks throughout the workday, especially in jobs that involve repetitive motions or prolonged periods of sitting or standing. 

Group Stretching Sessions

Conducting group stretching sessions led by a trained professional to ensure proper technique and encourage team participation. 

Tailored Stretching Routines

Designing stretching routines that address the specific needs and movements required for the particular job or industry. 

Education and Training

Providing employees with information about the benefits of stretching, proper techniques, and the importance of incorporating stretching into their daily routine. 

Employee Engagement

Encouraging a workplace culture of health and wellness, fostering employee participation and awareness of the importance of stretching for injury prevention.

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Do Workplace Stretching Programs Work, and Are They Worth the Cost?

Why Implement Stretching Programs?

Workplace stretching programs aren't just another trend. They can have a measurable impact on the health and safety of employees. A stretching program requires careful planning and thought. The effects of an ill-conceived and hastily implemented program can result in significant bottom-line corrosion and possibly further injuries for employees. Many workplaces look to a stretching program as a simple and quick fix to workplace strain or muscular skeletal injuries, but it is more than that. 

A stretching program is a form of physical exercise where specific muscles are elongated to their entire length to improve their elasticity. In a paper titled “Do Stretching Programs Prevent Work-related Musculoskeletal Disorders?” Choi and Woletz described the concept of stretching in this manner: “It is commonly believed that stretching before or after physical activity can reduce the chance of a strain or sprain injury by increasing the flexibility of muscles, tendons, and ligaments, which in turn increases the range of motion in a joint or group of joints.” 

The three common types of stretches are proprioceptive neuromuscular facilitation (PNF), static, and isometric. Most advocates of stretching programs recommend PNF stretching, which allows the muscle to be stretched to a greater degree by increasing the proprioceptor signals through a 5- to 10-second voluntary muscle contraction followed by a 5- to 10-second voluntary muscle relaxation. The hold-relax PNF method puts the muscle into a static stretch. The person is instructed to “hold” and contract the muscle against resistance from a partner for 10 seconds. The person is then instructed to relax, and the partner slowly moves the muscle to a new static position. Many experts agree that static stretching, where the muscle is stretched and held, is more straightforward and very effective as a choice for most workplace stretching programs. 

Benefits of Stretching 

Workplace stretching does improve flexibility. Morning warm-up exercises conducted with construction workers, for example, can be beneficial for increasing or maintaining joint muscle flexibility. These workers typically are exposed to manual materials handling and strenuous working positions. 

There may also be a psychological benefit to working in a stretching program. Company managers and workers together in a space doing an everyday activity can create bonding and increase workplace morale. This semi-social grouping or bonding in the workplace makes the perception of caring and support felt by employees from management. 

Advocates of workplace stretching programs claim that improving flexibility can prevent work-related musculoskeletal injuries. Even though many companies have implemented stretching programs, their effectiveness has not been demonstrated, according to some researchers, who propose effectiveness claims are based on in-house evaluations that rely on self-reported outcomes rather than objective measures. 

Drawbacks 

The implementation of workplace stretching programs provides a feel-good aspect to injury prevention. However, the scientific data on the actual effectiveness of workplace stretching programs is in doubt. A 2003 review of three well-known studies on the efficacy of stretching at work to prevent injuries determined that stretching did not result in any meaningful or statistical reduction in MSDs. 

That said, an effective ergonomic program that includes engineering controls, administrative controls, and stretching can reduce the physical demands of manual material handling and the occurrence of MSDs. Employers implementing OSHA's ergonomic guidelines have a lower incidence of cumulative trauma injuries and associated workers' compensation costs. 

Despite ergonomic programs having a demonstrated scientific benefit in the workplace, they are only required in California. The California ergonomic standard is triggered when a workplace has two or more cumulative trauma injuries as identified by a medical professional. 

Companies seeking to implement stretching or ergonomic programs need to ensure that they have appropriate instructors for the programs, and the exercises or stretches must be tailored to the duties of workers. For a stretching program to be effective, workers must participate at least 2 to 3 days per week with a time commitment for each session of 5 to 10 minutes. 

As with any training in the workplace, there's a cost, and the price has to be justified by a benefit or return on investment. Suppose you cannot demonstrate that any expenditure is realizing a benefit to the company (i.e., reducing soft tissue or musculoskeletal injuries for a reduction in workers' compensation costs or improved worker productivity and wellness). In that case, the training will not be perceived as a benefit by the employer. 

Program Costs 

The costs of implementing a workplace stretching program are related to program development and implementation. These costs include the cost of educational materials and an instructor or trainer and the time employees stretch rather than work, which could be as much as 15 minutes a day. No matter the size of your company, a workplace stretching program will represent a significant non-value-added direct cost. 

Some employees might refuse to participate or join for religious reasons. Suppose a company does not make a stretching program mandatory and only selectively implements the program for selected departments. In that case, the program's true impact on injury and illness rates cannot be determined. Requiring employees to participate can cause union problems, so ensure that union representatives are included in the discussion about stretching programs. 

Implementing workplace stretching programs alone to reduce soft tissue musculoskeletal injuries is controversial, and studies have shown that stretching programs alone do not reduce injuries in any meaningful, statistical way. Companies are better off implementing a comprehensive ergonomics program to address engineering and administrative controls and a stretching program as an element of the overall ergonomics program.

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15 Best Workplace Stretching Exercises for a Healthier Office Routine

Sitting hunched over a desk all day can affect employees’ physical health and well-being. Stretching improves flexibility, relieves tension, and creates space within the body. Here are 15 stretching exercises that can be done at a desk or in a small office space to help relieve the physical strain of working in front of a computer all day.

1. Chest Stretch

We generally form a hunched forward position while working in front of a computer. This has adverse effects on body posture and needs to be corrected. For doing this, a chest stretch will help your employees a lot.

How to do it?  

Take the arm to be behind the body with fingers laced together. Straighten the arm and push it upward till you feel a nice stretch in the chest. Hold the position for 20 seconds.

2. Shoulder Shrug

The shoulders and neck take most of the beating of our bad posture habits. These body parts take the maximum impact while typing, clicking, and scrunching. Doing these activities without noticing our posture tightens the muscles and increases the tension. Here, a shoulder shrug goes a long way in easing the tension. Workers can perform this stretch while being seated or standing up as well. Repeat this 8 to 10 times, and then roll your shoulders forward.

How to do it?  

Lift the shoulders to the ear level. Squeeze them as hard as possible. Hold the position for 1 to 2 seconds. Gently relax with the shoulder coming down to its natural place.

3. Spinal Twist

Working while sitting for long periods in the work environment can affect your lower back, rendering it itchy and tight. This accumulated tension on your lower back must be released occasionally to keep everything working perfectly. A spinal twist works marvelously to release the pressure from the lower back. Here, doing this while holding the chair handle helps deepen the stretch. It is important here to do just what is necessary. You must advise your employee/s to turn as far as their body allows.

How to do it?  

Sit down with your feet touching the floor. Contract the abs and turn your torso to the right. Hold this position for 10 to 30 seconds. Repeat it on the other side.

4. Torso Stretch

Working in a hunched position is a problem all employees suffer. No matter how careful one may be, this nuisance does appear from time to time. Since it is common, you must stretch the torso to ease the pressure. This stretch concentrates on your back, sides, and arm muscles. And. This stretch can be done 8 to 10 times in one sitting.

How to do it?  

Take a seated down or standing up position. Lace fingers together and stretch the arms towards the ceiling. Stretch those arms up as high as possible. Exhale and bring the arms down gently.

5. Forearm Stretch

While typing away at their computers, employees often unknowingly apply pressure on their forearms and wrists. It can cause trouble, and the wrist's accumulating pressure may also lead to carpal tunnel syndrome. To correct this situation, a forearm stretch would greatly help your employees. These five easy stretches will help your employees work well even with long hours with a computer. 

Following these regularly will improve your employees' mobility and flexibility. This, in return, helps with productivity and better employee well-being. The best way to get around these stretches is to encourage your employees to do these stretches at every 45-55 minute interval. These can be in between rest breaks.

How to do it?  

Stretch their right arms out with their fingers pointing downwards. With the left hand, gently pull those fingers of the right hand towards the body. You will feel a stretch in the forearm. Hold the stretch for 10 to 30 seconds. Switch hands and repeat the exercise a few times.

6. Tricep Stretches

Triceps stretches are one kind of arm stretches. These muscles stabilize the shoulder and work as an elbow extension. It works on those large muscles at the back of the upper arms. The triceps and biceps work together and help strengthen the forearm movements. They are vital muscles for developing upper body strength, which becomes even more important as one ages. Triceps stretches to increase flexibility in the body and prevent injuries.

How to do it?  

Raise your arm and bend it. Reach out with your hand to the opposite side. With the help of your other hand, pull the elbow toward your head. Hold the posture for 20 seconds. Repeat the stretching exercise on the alternate arm.

7. Hip and Knee Flexion Stretch

Hip flexors are the muscles near the upper part of the thighs. They are key for the smooth movement of the lower body. They assist the person in walking, bending, and swiveling the hips. But if these muscles are too tight, hip flexors can stretch too much and cause a tear. Regular stretching exercises can help to keep the hip flexors loose and prevent unwanted injuries.

How to do it?  

Hold one of your knees and pull it towards your chest. Hold the pose for 20 seconds. Switch the knee and repeat the exercise.

8. Neck Stretches

Sometimes, due to poor posture, the head and shoulders drift forward. Over time, some muscles in the neck around the chest can shorten and become tight. This can lead to chronic pain in the neck and spinal region, which can become very uncomfortable. Following an essential neck stretching exercise, the postural muscles can loosen up, reducing the pain around the neck.

How to do it?  

Lean forward your head. Roll towards one side and hold the posture for 15 seconds. Repeat the exercise on the alternate side. Relax and lift the chin back to the initial position. Repeat this a few times in each direction.

9. Sitting Back Extensions

Sitting for long hours can be a challenging task. It leads to a lot of employees complaining of backaches. By doing an essential back extension exercise, the problem can be solved. Make sure that it is done slowly. You must be under control while doing the exercise. Avoid rapid jerking movements to prevent pulling up a nerve or an injury. Although arching the back backward as much as possible is tempting, this can add unnecessary strain on the lower back. Consult your doctor If you have back or shoulder problems.

How to do it?  

Put your feet together and sit in a straight posture. Put the palms of your hands on your backside near the hip. Lean back over and feel the stretching of your lower back. Avoid doing it multiple times at a time.

10. Inner Thigh Stretch

This is an excellent stretching exercise for loosening the inner thighs, hips, and groin regions. This opens up the hips and helps eliminate tightness and tension in the lower portion of the body.

How to do it?  

Take a seating position and spread the legs wide with toes pointing outwards. Lean forward with your elbows on the thighs. Keep the back straight and contract the abs. Now gently press forward using the elbows. Slowly push the thighs out until there is a stretch in the inner thighs. Hold for 20 seconds. Repeat the exercise in a few cycles.

11. Wrist Release

The wrist gets a lot of stress while typing continuously for hours. These conditions take a toll on hands, and eventually, wrist disorders may crop up, like carpal tunnel syndrome. Give your wrist a little and do some exercises to avoid disorders.

How to do it?  

Extend your right arm and then straighten up your palm. With the help of your left hand, grab the palm of your right hand. Now apply the pressure with the help of the left fingers and stretch the correct fingers. Now, bring down the right palm and stretch to a point with the help of the left hand until it hurts. While stretching, ensure you do not bend the right elbow and keep the wrist pointing straight out from the elbow. Repeat on the other side.

12. Supple Shoulder

Slouching is very common while working. It puts a lot of pressure on the shoulder muscles. Hence, taking some time off from work and stretching is essential. The shoulder is the Chest and Shoulder opening, hitting the major and minor pectoralis and the latissimus dorsal.

How to do it?  

Stand up from your chair and keep a little distance from your chair. Keep your body straight, then bend down by bringing your hands to the desk. When you move down, ensure your hip is about four feet from the desk. Now, your chest towards the floor. Look straight down towards the floor. The goal is to bring the crown of the head level with the desk. This will give a stretch to your shoulders. Now, Pause for a moment, repeat the same thing, and release the stiffness.

13. Hip Extension

Sitting jobs pressure the hips, and they might get tight and cranky. Employees feel that their hips are connected to the lower back. When there is no movement and continuous sitting for hours, it might lead to lower back pain.

How to do it?  

Keep your hands firmly on the desk. Take a step back and move your feet back from the desk. Gently push one of your feet (Right one) and keep it straight; move the other leg, back it backward (your left foot), and stretch it. This will activate your quadriceps by pulling the back knee straight. Repeat this for each leg.

14. Hip Rotation

Hip rotations are fun office exercises to do. Continuous sitting without any breaks can put pressure on the hip bones. A lack of activity can affect one's productivity and add stress.

How to do it?  

Sit with your spine straight and plant your feet firmly on the floor. Lift your right foot and place the right ankle on the left knee. Now, with the help of your left hand, hold your right ankle. Now lower your right knee towards the floor. Press your knee with your right hand and stretch the muscle. You will feel the stretch in the glutes when the femur rotates downward.

15. Neck Flexion

The neck is one of the essential body parts. We spend all day looking up and down at our laptops and smartphones. When there is no movement in the neck, it causes stiffness and muscle pain. Continuous sitting and no physical activity affect employee health and mental well-being. It is essential to take a few minutes and care for your neck.

How to do it?

Place your cradled hands behind your back. Now lower your head and drop your chin towards the chest. Do not apply too much pressure. Bring your left hand above your right ear and then gently stretch. Repeat on the other side!

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