Exercises for the Workplace

It is important to take frequent breaks during your workday and to avoid sitting for more than 1 hour at a time. In the course of a workday you should take a mini-exercise break (1 to 2 minutes) once per hour and a longer break (3 to 5 minutes), once every 2 to 3 hours. The following exercises can reduce fatigue and reduce your risk of developing an overuse injury. They can be done during short or long breaks. Do each stretch or exercise 3 to 5 times before moving to the next exercise.

• Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds.
• Thoracic extension: While sitting in a chair, clasp both arms behind your head. Gently arch backward and look up toward the ceiling.
• Arm slides on wall: Sit or stand against a wall with your elbows and wrists against the wall. Slowly slide your arms upward as high as you can while keeping your elbows and wrists against the wall.
• Scapular squeezes: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds.
• Wrist stretch: With one hand, help to bend the wrist on your other hand down by pressing the back of your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Switch and stretch the other wrist.
• Upper trapezius stretch: The upper trapezius muscle connects your shoulder to your head. Sitting in an upright position, put your right arm behind your back and gently grasp the right side of your head with your left hand to help tilt your head toward the left. You will feel a gentle stretch on your right side. Hold for 15 to 30 seconds. Switch and stretch the other side.
• Scalene stretch: This stretches the neck muscles that attach to your ribs. Sitting in an upright position, clasp both hands behind your back, lower your left shoulder, and tilt your head toward the right. Hold this position for 15 to 30 seconds and then come back to the starting position. Lower your right shoulder and tilt your head toward the left until you feel a stretch. Hold for 15 to 30 seconds.