Stretch at Work Checklist
4.8/5 with 136 votes
Table of Contents
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- Hands and Arms
- Make a fist with each hand, keep your thumbs out straight.
- Pull your fingers up your palm until your fingertips touch the base of your fingers.
- Place one hand on the fingers of the other.
- Slowly bend wrist down until you feel a stretch
- Neck
- Pull your shoulders up to your ears, hold for 3-5 seconds, and relax.
- Sitting or standing with a straight back, relax your head to the right (or left), trying to touch your ear to your shoulder.
- Back
- Sitting in your chair with feet flat on the floor, reach your arms above your head and interlace your fingers.
- Press arms as far back you can and hold a moment.
- Slowly lean to one side, hold for a few seconds and then return upright.
- Repeat on the other side.
- Feet and Legs
- Lift left leg straight in front of you.
- Flex and point foot, so toes stretch up to ceiling, then straight out.
- Repeat 2-3 times, then rotate foot in circles.
- Repeat with right leg.
- Tips
- 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.
- 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.
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Presented by:
Alex Strickland
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Views: 102
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Tasks: 27
Details
Save Your Workday Stretches as a Routine
If you use the same stretches during work breaks, turn them into a reusable routine. The Posture Workout App helps you build a desk posture routine for your neck, shoulders, chest, and upper back.
For a broader movement break, use the Mobility Workout App to create a short desk mobility routine you can repeat during the day.
Who it's for
This Stretch at Work Checklist is for teams that want consistent execution, less rework, and clear ownership.
- Standardize quality - run the same Stretch at Work steps every time, regardless of who executes
- Save time - reuse a proven Stretch at Work workflow instead of rebuilding processes from scratch
- Improve accountability - assign owners and see what's done vs. what's pending
- Onboard faster - use the Stretch at Work checklist as the SOP and training guide
- Coordinate across roles - handoffs are clear and everyone works from the same source of truth
How to use it
How to use this Stretch at Work Checklist:
- Start by saving it - save as a Template if you'll reuse it, or as a Checklist if it's a one-off project.
- Customize it once for your workflow - remove what doesn't apply and add your team-specific steps.
- Assign ownership and execute - set owners/due dates where needed and track completion as work happens.
- Reuse without rebuilding - when Stretch at Work comes up again, start from your saved version and run it with clear ownership.
Rate this Checklist
5 stars
Scores 4.80 with 136 votes