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Be Active at Work

Stretching at Work

At the workstation, or on the job, a few minutes of stretching every day can help relieve stress, relax tense muscles and re-energize your day.

Here are a few simple and effective stretches you can do anytime, anywhere to add more physical activity into your life. You'd never guess it could be this easy! Make sure you read and follow a few simple guidelines before you start stretching.

Tips for safe stretching:

  • Stretch slowly.
  • Remember to breathe normally.
  • You should feel a gentle stretch in the muscles, sharp pain is a sign of overstretching.
  • Hold each stretch for at least 15-20 seconds, or until you feel the muscle relax.
  • Repeat each stretch 2- 3 times.
  • Avoid bouncing or jerky movements during stretching - be patient and allow the muscles to gently lengthen while you hold the stretch.
  • Relax your mind and the rest of your body as much as you can - enjoy the sensation.
  • Maintain good posture while stretching - sit up straight, stand tall - see diagrams.

If you feel...

  • Pain
  • Discomfort
  • Numbness
  • Tingling
  • Loss of strength

STOP exercising and contact a Physician/Health Professional immediately!

Here are some other tips if you work shifts.

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Be Active at Work

Revised: June 01, 2011

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