Stretch at Work Checklist
Table of Contents
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
Hold 3-5 seconds and relax.
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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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.