Navigation Code gtranslate code

The most effective Office Stretches for preventing workplace injuries

Office Stretches

The most effective Office Stretches for preventing workplace injuries.

We all know that feeling… painful, stiff muscles from sitting at work all day. If you are getting up from your chair and you are feeling stiff, chances are you have been sitting TOO long! Good posture is essential when it comes to preventing injuries, and office stretches will help with good posture. It is vital to incorporate office stretches during work times to prevent injuries, as workplace injuries are not just limited to physical labour!

I recommend getting up, walking around the office to get your muscles moving, then follow this stretch routine. Hold each stretch for 20-30 seconds for optimal results.


Upper body Office Stretches:


Chin Tuck

  1. Sit tall with your back flat, and tilt your chin into your neck (if you have a triple chin, then you are doing it right!)
  2. Take both hands and LIGHTLY press forward on the back/crown of your head

You should feel this stretch down your upper neck and back.


Triceps/Side Stretch

  1. Raise one arm straight up above your head, then bend your arm so your hand is against the back of the opposite shoulder
  2. Take your other hand and grab your elbow
  3. Lightly pull on your elbow as you lean away from the bent arm
  4. Repeat on the other side as well.

You should feel this on the back of your arm, as well as your sides (Lats).


Chest stretch

  1. Stand in a doorway, with your arm at 90 degrees against the wall of the doorway
  2. In a staggered stance, Lightly lean forward until you feel the stretch in your chest.


Neck and Shoulder stretches

  1. Sit tall, and put one hand, palm up, under your butt to the side.
  2. Tilt your chin into that same side armpit
  3. Opposite side ear to the sky as you tilt your chin towards armpit

I find shoulder stretches the MOST important stretches. Your Trapezius (neck/upper back) muscles tense so easily, especially if you are stressed, cold, or have bad posture.


Lower body Office Stretches:


Hip Flexor stretch

  1. Stand up and move your legs a little bit
  2. Kneel down on one knee beside your chair, knee that is down should be the one closest to the chair
  3. Place your other leg ahead at a 90 degree angle, foot flat on the floor.
  4. Lightly press your hip of the kneeled leg forward until you feel a stretch in the front of the hip
  5. Repeat other side as well


Glute stretch

  1. Sit on the edge of your chair
  2. Bring one leg over so your ankle is just above the other leg’s knee.
  3. Take your hand and lightly press down on your bent knee as you sit tall.

You should feel this in your Glutes.

Hamstring Stretch

  1. Sit tall in your chair
  2. Put your legs out straight ahead of you. Heels on the ground
  3. Keeping your core engaged, lean forward and reach towards your feet with your hands.

You should feel this in your hamstrings (back of your legs).


At Q Academy, they understand the benefits of stretching to the point where they also incorporate it into their awesome courses such as the Web Development and Digital Marketing program!

Try out these office stretches, and let me know in the comments below how it is working for you!

-The Fit Gypsy

Leave a Reply

Send your feedback

Phone Number

Request for Instructor Info

Phone Number

Become A Program Partner

Q Academy works with the most innovative, sustainable industries and we continue to review all the major skills gaps across the globe. We’re looking for industry leaders and academic partners to help us create courses for upgrading skills within growing sectors across globe. We’d love to work with you to build something great!

Phone Number

Become A Hiring Partner!

Phone Number

With so many companies looking for great talent why not look take your needs directly to Q Academy and ensure your candidates have all the most update skills they need. Hire Great Talent without the high costs of some job search platforms or services.

Become a Training Partner!

Q Academy works with thosands of business across the globe and we have become several business go to training partners for the past 5 years.

Phone Number

Inquire Now

Phone Number

Log in
Login / Signup