Any job you work usually involves long hours each day and repetitive motion. While there’s nothing wrong with that, if you aren’t paying attention to your body, you could be potentially putting yourself at risk. You don’t have to have a dangerous job in order to suffer a work-related injury. It can be as simple as sitting at your desk or standing at a cash register.

If you’re wondering what you can do to lessen your chances of getting hurt at work, it really is as simple as stretching. What makes stretching so significant? Take into consideration the fact that the longer you sit or stand at work without any frequent breaks or time to stretch, you are putting yourself at greater risk of developing stiffness, neck, arm, wrist, hand, back and leg strain, as well as painful muscle tension. Small strains and stiffness may not seem like a big deal but the longer you deal with it, the worse it will get and if left untreated, can cause you to a lot of pain and discomfort.

For the millions of people that work in offices, it is vital that you take a five-minute break every 30 minutes or one hour of work performed. During this brief break you can do a handful of stretching exercises to loosen up your body and release tension, pain, and stress. For those working retail or in food service and are required to stand for long periods of time, time your breaks accordingly and be sure to sit for a few minutes and practice leg stretches to prevent pain in your legs, feet, and back.

Stretching isn’t just for the fitness buffs. Everyday people can learn simple stretching exercises to incorporate into their workdays to give their bodies a break. More and more employers are recognizing the importance of stretching to keep their employees safe and have created safety brochures that illustrate the best stretching exercises that can be performed at work. If your employer doesn’t currently provide such a brochure or manual, you can refer to the exercises below.

Neck Stretches: While seated or standing, slowly tilt your head to the right and to the left, while staring straight ahead. Then slowly move your head forward until your chin touches your chest gently and then back until you are looking up at the ceiling. Additionally you can also turn your head to the right and the left gently. While stretching, be sure to inhale and exhale deeply. Additionally, you can also hold each stretch for about 15-20 seconds and then repeat as needed.

Shoulder/Arm Stretches: While seated or standing, start off with one shoulder and slowly raise it up and then gradually work it into a circular motion, rolling your shoulder backwards five times and then change directions. Switch to the other shoulder. Continue to inhale and exhale deeply while doing this. Now take your arm and do the same motion, rotating your arm slowly in a wide circle and then reversing the direction, and then switching.

Hands/Wrists: Take one hand and gently bend it back using the other hand, then bend it forward. Hold each position for 10 seconds and release. Then take your wrist and gently rotate it in circular motions.

Leg Lifts: While seated, take one leg at a time and slowly raise it up in front of you and hold for 10 seconds. Then switch.

Related Articles
	Stand Up Straight! You may recall bad memories of a family member, probably your mother or grandmother, telling you constantly to sit up straight and stop slouching. Well, as usual, mother knows best and she wasn’t kidding around. Practicing good posture and avoiding bad habits like slouching actually benefits   ...Read more		The Importance of Stretching Do you remember to stretch before you begin your workout routine? If you’re not stretching before your workout, you could be putting yourself at risk for a serious injury. Besides avoiding a workout-related injury, stretching can also improve your posture, make you stronger, reduce your   ...Read more