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Workstation Stretches

Please use these stretches periodically throughout your workday.

Finger Stretch

A fist is in a clenched position upright.
  • First make a fist and squeeze gently
    • 1-3 second hold
A hand is spread out so each finger is as far away as possible
  • Next open your hands and spread the fingers as far as possible
    • Hold 5-10 seconds
  • Repeat 3 times on both hands

Forearm Stretch

A person extends both arms in front of them. The bottom hand has the palm facing away from them and the fingers pointed towards the ceiling. The top hand is pulling the fingers of the bottom hand towards the body for a stretch.
  • Stick 1 arm out straight
  • Using other hand, grab fingers and pull back gently (Figure 1)
    • Hold 5-10 seconds
A person extends both arms in front of them. The top hand has the palm facing away from them and the fingers pointed towards the ground. The bottom hand is pulling the fingers of the top hand towards the body for a stretch.
  • For a stronger stretch, flip forearm so that the underside is facing the ceiling
    • Hold 5-10 seconds

Upper Back / Triceps Stretch

A person stands with their right elbow pointed towards the ceiling. Their left hand is pulling the elbow towards the left side stretching the triceps and upper back.
  • Take your right arm and lift it over your head
  • Bend at the elbow so that you touch the left shoulder with the right hand
  • Take your left arm and grab your elbow
  • Lightly pull the right elbow towards your left side
A person stands with their left elbow pointed towards the ceiling. Their right hand is pulling the elbow towards the right side stretching the triceps and upper back.
  • Bend at the ribcage to the left
  • Lightly hold this for 10-20 seconds
  • Repeat on opposite side

Chest Stretch

A person raises both arms out to their sides while inhaling. Their elbows are bent to a 90 degree angle and the fingers are pointed towards the ceiling.
  • Lift both arms so that forearms are vertical and upper arms are horizontal (similar to the shape of a field goal)
  • Slowly inhale as you try to bring your elbows towards your back
A person lowers their arms while exhaling. As they do this they try to pinch their shoulder blades together while keeping their fingers pointed upward
  • Slowly exhale and lower elbows down and back
  • Repeat 3 times

Neck Stretch 1

A person bends their head to the right side. They place their right hand on top of their head and use the weight of the hand to feel a stretch.
  • Tilt your head to the right
  • Use the weight of your right hand to rest on the left side of your head
    • Do not pull down just let gravity do the job
A person bends their head to the left side. They place their left hand on top of their head and use the weight of the hand to feel a stretch.
  • Hold for 5-10 seconds
  • Repeat on left side

Neck Stretch 2

A person with their head bent down towards their chest. They interlock the fingers of both hands and place on the back of the head to use the weight of the arms to feel a stretch.
  • Sit upright and look down
  • Take both hands and rest it on the back of your head
    • Do not pull down just let gravity do the job
  • Hold 5-10 seconds
  • Sit Upright and look up