Shaped by Faith – Stretching at Work

Whether you work in a physically demanding environment or at a desk, adding flexibility exercises to your daily routine will not only make you more productive, but you will also greatly reduce soreness and potential for injury.

Here are several stretches that are specifically tailored for a work environment. On days when you feel really motivated, feel free to do each exercise.

Shoulder Stretch
Either sitting or standing with your feet shoulder width apart, reach across your body with your right arm, your left hand holding your right arm just beyond elbow. Exhale as you press your right arm closer in to the body, feeling mild tension in the shoulder. Make sure your shoulders are pressed down away from the ears during this stretch. Hold the stretch for 15–30 seconds. Repeat the shoulder stretch on the opposite arm.

Upper Back Stretch
Inhale and stand or sit straight, maintaining good posture, with your knees slightly bent. Place your feet hip distance apart. With your palms facing forward, exhale and extend both arms in front of you as far as you can reach with one palm resting on the top of the opposite hand. Make sure to keep your shoulders down, away from your ears. Hold this stretch for 15–30 seconds as you feel the stretch in your upper back. Repeat up to five times.

Lower Back Stretch
Stand or sit with your feet shoulder width apart. Contract your abdominals. Inhale as you bend forward at the hips, resting your hands on your thighs. Tuck your chin in toward your chest as you round (flex) your back (spine) toward the ceiling, keeping your shoulders down, feeling mild tension through the back. Hold this stretch for 15–30 seconds. Release, then lift up your head and reverse the arch in your back. Hold for 15–30 seconds. Repeat this stretch pattern up to five times. Don’t forget to breathe through the stretch!

Neck Stretch
While standing or sitting, slowly drop your ear down to your right shoulder while noticing mild tension. Hold for 15 seconds. Release, and then repeat on the other side. Repeat this stretch up to five times on each side.

For more stretches or exercises check out www.shapedbyfaith.com