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Exercise at Your Desk. The workout for your workplace. Benefits of Stretching. Stretching can help your employees:. Implementation Tips. Encourage management commitment to dedicate breaks or some other time to stretching—schedule about five minutes for each stretching session

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Exercise at your desk

Exercise at Your Desk

The workout for your workplace


Benefits of stretching
Benefits of Stretching

Stretching can help your employees:


Implementation tips
Implementation Tips

  • Encourage management commitment to dedicate breaks or some other time to stretching—schedule about five minutes for each stretching session

  • Ask employees to track their stretching sessions on the Exercise at Your Desk tracking log or a calendar

  • Develop a buddy system so coworkers keep each other motivated

  • Give incentives for employee participation

  • Give incentives to managers with the highest employee participation


Tips for employees
Tips for Employees

  • Encourage employees to consult their physician before starting any new exercise program, especially if they’ve been inactive or are recovering from surgery

  • When stretching, move just to the point of tension, stop, and hold that position

  • Stretching shouldn’t be painful—it should make you feel relaxed and refreshed

  • Keep good form for the best possible effect and to avoid potential injuries

  • Relax and continue breathing while you stretch

  • Dedicate time each day in the morning and afternoon for stretching breaks


Neck, Shoulders and Chest:Five-minute Program


Neck exercise head tilt
Neck Exercise:Head Tilt

  • Sit all the way back in your chair

  • With your head aligned with your body, slowly push your ear toward your right shoulder—hold for five seconds

  • Tilt your head left in the same mannerand hold

  • Repeat three times on each side


Neck exercise chin tuck
Neck Exercise:Chin Tuck

  • Slowly tilt your head forward to stretch the muscles in the back of your neck—hold for 10 seconds

  • Repeat three times


Shoulder exercise shoulder pull
Shoulder Exercise:Shoulder Pull

  • Place your arm across your chest with your opposite hand on your elbow

  • Gently pull your elbow toward your opposite shoulder—hold for 10 seconds

  • Repeat on the opposite side

  • Repeat two times


Shoulder exercise back scratch
Shoulder Exercise: Back Scratch

  • Reach your left hand between your shoulder blades until you feel a stretch in the back of your upper arm—hold for 10 seconds

  • Change arms and repeat two times


Shoulder exercise overhead stretch front stretch
Shoulder Exercise:Overhead Stretch/Front Stretch

  • Interlace your fingers with your palms turned upwards above your head while straightening your arms—hold for 10 seconds

  • Lower your arms to the front, parallel with the floor, your fingers laced with your palms facing away from you—stretch at shoulder level for 10 seconds

  • Repeat

Step #1

Step #2


Shoulder exercise shoulder rolls
Shoulder Exercise: Shoulder Rolls

  • Slowly roll your shoulders backward in big circles five times

  • Repeat with rolls to the front five times


Chest exercise hands behind head
Chest Exercise: Hands Behind Head

  • With your fingers interlaced behind your head, your elbows straight out to the sides and your upper body aligned, pull your shoulder blades toward each other—hold for 10 seconds

  • Repeat three times


Chest exercise chest stretch
Chest Exercise: Chest Stretch

  • Stand by your chair

  • Clasp your hands behind your back with your elbows turned inward

  • Raise your arms toward the ceiling—hold for 10 seconds

  • Repeat three times


Back, Hands and Legs:Five-minute Program


Back exercise torso twist
Back Exercise – Torso Twist

  • Cross your right leg over your left(if comfortable) and rest your left forearm on the outside of yourright thigh

  • Apply slow steady pressure with your left forearm against your thigh, twisting your upper body right

  • While holding the stretch, look over your right shoulder—hold for 15 seconds

  • Repeat on the opposite side


Back exercise back stretch
Back Exercise – Back Stretch

  • Sit all the way back in your chair

  • Lean forward from the waist, placing your chest on top of your thighs

  • Rest your hands in front of your feet and put your head between your knees—hold for 30 seconds

  • Place your hands on your thighs and push your upper body to a seated, upright position

  • Repeat several times


Hand exercise hand press
Hand Exercise – Hand Press

  • Place your hands together with wrists bent

  • Gently push down toward the floor—hold for 10 seconds.

  • Relax and repeat


Hand exercise wrist stretch
Hand Exercise – Wrist Stretch

  • Hold an arm out in front of you

  • With the other hand, grab your knuckles and pull your wrist down—hold for five seconds

  • Change hands and repeat three times


Leg exercise quad stretch
Leg Exercise – Quad Stretch

  • Using your chair* or desk for support, hold the top of your left foot with your hand and gently pull your heel toward your buttocks

  • Your left knee should remain aligned with your right knee to create a stretch for the front ofyour thigh. Hold for 15 seconds

  • Reverse legs and repeat

*If your chair has rollers, make sure it is anchored against the desk.


Leg exercise calf stretch
Leg Exercise – Calf Stretch

  • Using a stable chair or desk for support, stand with your body weight over your left leg

  • Extend your right leg in front of your left with your foot flexed (heel extended, toe up)

  • Lean forward slightly from the waist until a slight tension is felt in the back of your upper right leg—hold for 15 seconds

  • Repeat with the other leg


Leg exercise ankle rolls
Leg Exercise – Ankle Rolls

  • Using a stable chair or desk for support, lift your right foot from the floor and rotate it eight times to the right and then the left.

  • Repeat for your left foot


Leg exercise side bends
Leg Exercise – Side Bends

  • Place your arms at your sides

  • Bend to the left side while sliding your left hand down your leg(try not to lean forward or back); hold for 15 seconds

  • Repeat on the right side


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