Stretching at Work
Stretches for the side of the neck
Sit or stand with your arms hanging at your sides. Turn your head from one side to the other and hold each position for five seconds each side.
Repeat one to five times.
Stretch side of neck
Sit or stand with your arms hanging at your sides. Rock your head sideways, one side then the other. Hold for five seconds each movement.
Repeat one to five times.
Stretches for the back of the neck
Sit or stand with your arms hanging at your sides. Gently tilt your head forward and back to stretch the back of your neck. Hold for three to five seconds.
Repeat one to five times.
Stretches for the side shoulder and back of upper arm
Stand or sit, place your right hand on your shoulder.
With your left hand, pull your right elbow across your chest towards the left should and hold for 10 to 15 seconds.
Repeat on the other side.
Stretching shoulder, middle back, arms, hands, fingers and wrist
Interlace fingers and turn palms outward.
Extend arms in front of your shoulders at shoulder height.
Hold for 10 to 20 seconds, relax and repeat.
Stretching triceps, top of shoulders and waist
Have knees slightly bent. Stand or sit with your arms over your head. Hold elbows with opposite hands.
Pull elbow behind head gently as you lean to side to side until mild stretch is felt.
Repeat on other side.
Stretching middle back
Stand with hands on your hips with your knees slightly bent.
Gently twist torso until you feel the stretch.
Hold for 10 to 15 seconds.
Repeat for other side.
Ankle stretches
Stand holding onto something for balance.
Lift the right foot and ankle and rotate for eight to 10 seconds clockwise and then eight to 10 seconds anti-clockwise.
Repeat on other side.
Stretching the calf
Stand a little way from a wall and lean on it using your forearms, head resting on your hands.
Place your right foot in front of you, left leg behind you, have the leg slightly bent.
Slowly move hips forward until you feel the stretch in the calf of your leg. Keep your heel flat and toes pointing forward.
Hold for 10 to 15 seconds.
Repeat for other side.
Stretch front thigh quadriceps
Stand a little away from a wall and rest left hand on the wall.
Stand up straight; grasp your let foot with your right hand and pull towards buttocks. Hold for 10 to 20 seconds.
Repeat with other foot.
Relax hamstrings, stretch calves, achilles and ankles
Stand with feet shoulder width apart. Keep heels flat on the floor, toes pointing straight ahead.
Bend knees (quarter squat).
Hold for 30 seconds.
Repeat.
Stretch inner thigh and groin
Stand with feet apart pointing straight ahead, a little more than shoulder width apart.
Bend right knee slightly and move lift hip downward towards the right knee.
Hold for 10 to 15 seconds.
Repeat other side.
If necessary, hold onto something for balance.
Stretch hamstrings and side of hip
Sit on the floor with right leg stretched out in front. Bend left leg, cross left foot over. Place foot outside right knee.
Pull left knee across your body towards opposite shoulder.
Hold for 10 to 20 seconds. Repeat other side.
Stretch lower back, side of hip and neck
Sit on the floor with your left leg stretched out in front. Bend right leg over left knee. Bend left elbow and place it over right knee. Place right hand behind hips on floor.
Turn your head over your right shoulder and rotate upper body to the right.
Hold for 10 to 15 seconds. Repeat other side.
Stretch back of leg and lower back
Sit on the floor with legs out at the sides.
Bend left leg in at the knee. Slowly bend forward from the hip towards the foot of the straight leg, until you feel the stretch. Do not dip your head.
Hold for 10 to 20 seconds.
Repeat other side.
Keep the foot of the outstretched leg upright.