Checklist for Stretch at Work

Don’t stay behind that squeezed up office desk all day long. It’s healthy to stretch out. Here is a smart checklist to help you with a simple and effective stretching routine at work.

Hands And Arms

  • Make a firm fist with every hand
  • Keep your thumbs stretched out straight.
  • Pull all your fingers up to your palm until they touch your fingers base.
  • Place one hand around the fingers on the other hand.
  • Slowly bend wrist downward till you feel it stretching and hold for 3-5 seconds.
  • Repeat the same for the other hand


  • Pull your shoulders up
  • Make sure they come to the ears height
  • Hold for up to 5 seconds then relax.
  • Sit or stand with a straight back and relax your head to the left/right


  • Sit in your chair
  • Keep both feet flat on the floor
  • Reach your arms above your head
  • Interlace your fingers.
  • Press arms as far back as you can
  • Hold for a moment.
  • Slowly lean to one side
  • Hold for up to 5 seconds (then return upright).
  • Repeat on the remaining side.

Feet and Legs

  • Lift left leg straight
  • Keep it in front of you.
  • Flex and point out your foot
  • Make sure toes stretch up towards the ceiling
  • You can hold before stretching them straight out.
  • Repeat 3 times and rotate your foot in circles.
  • Repeat with the other leg.


  • Stretch slowly – be patient and take your time.
  • Remember to breathe as normally as you can.
  • Make sure you feel a gentle stretch around the muscles
  • Any sharp pain is often a sign of overstretching.
  • Hold each stretch that you take for at least 15-20 seconds
  • You can also hold until you feel your muscles relaxing.
  • Repeat every stretch 2- 3 times.
  • Avoid bouncing and don’t jerk when stretching.
  • Relax your body and mind.
  • Maintain good posture when stretching

Stretching at work will keep exhaustion at bay and help you to feel relaxed always. You can have a simple routine during the break.

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