Most jobs, no matter their nature, can be physically and mentally tiring. Whether you spend most of your time at a desk or on your feet, it’s important to take the occasional breather and do some stretches to stay limber and destress yourself. According to the National Center for Biotechnology Information, 60-80% of the general population will experience back pain and 20-70% will experience neck pain at some point in their life. Perhaps you are one of the many people that struggle to get through the workday because of these pains. Try these workplace stretching techniques to prevent pain or reduce already existing pain.  

Benefits of Stretching

The benefits of stretching are numerous, whether it’s warming up and cooling down from an intense workout or simply staying limber during the workday.  If done properly, stretching will help you:

• Improve muscle performance
• Decrease risk for injury
• Increase range of motion
• Relieve stress
• Relieve back pain

Try out the following stretches during breaks, lunch or whenever you are idle in your workspace.

Shoulder Stretches

1. Bring one arm across your body
2. Gently pull your upper arm by the elbow towards your chest. Hold this position for 10-15 seconds
3. Repeat on the other side.

Lower Back Stretches

1. Sit up straight in a chair and bring one leg up to chest by the knee 
2. Hold it there for 30 seconds 
3. Repeat with other leg

Thigh Stretches

1. Stand up straight 
2. Bend your knee so you’re standing on one foot 
3. Pull the foot of the bent leg back and up to your lower back
4. Hold this position for 15-20 seconds
5. Repeat with other leg

Tricep Stretches

1. Lift one arm straight up into the air 
2. Bend your arm and place your hand on your back
3. Using your other arm, pull elbow downward
4. Hold for 15-20 seconds
5. Repeat with other arm

Neck Stretches

1. Sit up straight
2. Tilt your head to one side so the ear moves toward shoulder
3. Don’t move your shoulder up
4. Hold the position for 20-30 seconds and repeat on other side

Society Insurance is Here For You

These stretches are beneficial to anyone in the workplace. Inserting this routine into your daily schedule may help you feel better both physically and mentally. Try setting alarms as a reminder or block off a few minutes in your schedule throughout the day. If you feel strange at the beginning, that’s ok! After you start to realize the benefits you won’t feel awkward at all. 
You can find more information at Society’s very own “Benefits of Stretching at Work” page, which includes video content and a variety of different stretches that anyone can do.