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.
Written by Phyllis Clapis, PT, MS, OCS, CSCS.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.