Physical stretching at work

The Canadian Center for Occupational Health and Safety strongly recommends taking a break after every hour of work. This interlude is even more important if your working hour took place in the same position at your workstation. This break should last on average between five and ten minutes. If possible, it is advisable to get up and walk around during this time.

The stretches illustrated below are beneficial for your health. They are desirable if you experience stiffness in the neck, shoulders, arms, hands or back.

In order to avoid visual fatigue and prevent headaches, it is essential to look up from your screens and look away. This exercise, very simple to perform, should be done every fifteen minutes.

Based on the recommendations of your occupational therapist, we suggest performing the following exercises. If you notice the presence of pain during an exercise, we recommend that you stop it immediately and discuss it with your doctor or your therapist.

Duration: 10 seconds
Palm outward x1
Palm inward x1
Stretch arms forward, right hand placed downward. With the other hand, gently pull the hand towards your body.

Duration: 10 seconds
Hands down x1
Hands up x1
Close to the body, place the palms of the hands together facing up. Slowly lower your hands to create tension.

Duration: 10 seconds
Place your body sideways against the wall. Rest your elbow on the edge of the wall. With your shoulder, form a 45 degree angle to your head. Push your body slightly forward to allow you to stretch the inside of the arm.

Duration: 10 seconds
Bring your arm up to the opposite shoulder. With the other hand, gently pull the elbow towards your body.

Duration: 10 seconds
Drop your arms to either side of your body. Shake arms and hands.

Duration: 3 seconds 3x
Looking straight ahead, relax your head. Slowly raise your shoulders towards your ears and hold this position.

Duration: 10 seconds
Keep your back straight and raise your arms above your head. Interlace your fingers, palms facing out, and stretch your arms up.

Duration: 10 seconds each side
Keep your back straight and raise one arm above your head as high as possible. Bend your body and arm slightly to the opposite side.

Duration: 10 seconds each side
Bend one arm behind the head. With the other hand, pull on the elbow and lean the upper body to the side.

Duration: 10 seconds each side
Keep your back straight and place your arms behind your back. With one hand, pull the other hand down. Bend your head to the opposite side to stretch your neck.

Duration: 10 seconds x2
Stretch your arms forward and interlace your fingers, palms facing out. Keep your back straight and raise your arms towards your head.

Duration: 10 seconds x2
With your back straight, place your hands on your lower back while pushing forward. Push your chest up.

Duration: 10 seconds each side
Bend the leg and lean the ankle on the opposite knee. With the hands, pull the knee towards the opposite shoulder.

Duration: 10 seconds each side
Keep your back straight. Cross one leg and turn the shoulders to the opposite side. Push on the knee with your hand to allow you to turn the shoulders.

Finally, during your stretches, we recommend that you breathe well and drink water. We hope that the practice of these physical exercises will bring you energy and well-being to carry out your working days. Take care of yourself !