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Nine Stretches and Alternate Instructions

WARNING! Before performing the stretching exercises in Office Athlete®, or any other stretching exercises, first, determine if you should perform the Office Athlete® stretches or any other exercise. If you have had a recent physical problem or surgery, or if you feel any pain while performing a stretch or exercise, consult your physician before continuing.

Choose a link below to view more details about the purpose of each stretching exercise and how to perform the stretch properly:

Office Athlete® contains nine stretching exercises that you should try to build into your daily work routine. These stretches are beneficial because they keep your muscles limber. This helps maintain good circulation, increases your range of motion, and reduces muscle tension and fatigue. Stretching for a few seconds every 30 to 40 minutes may also help prevent repetitive strain injuries from developing.

Tips for performing the Office Athlete® stretches (or any other stretches)

  • Start the stretch slowly and release it slowly.
  • Hold the stretch for at least 5-10 seconds.
  • Stretch until you feel a slight amount of tension on the muscles that are being stretched. Hold the stretch at this point for 5-1o seconds. The point that you stretch to will vary from person to person and from muscle to muscle. Stretching should feel good: if you feel pain you have stretched too far.
  • Be aware that muscles may be tighter on some days than on others. Therefore, your range of motion and your ability to stretch certain muscle groups can change from day to day.
  • Stretch in the morning before you start your day’s activities and periodically during the day to release tension that builds in your muscles.
  • Pace yourself and alter your stretching accordingly. If you no longer feel the pleasant tug from a stretch, increase the stretch slightly until the tug returns.

Precautions while performing the Office Athlete® stretches:

  • Avoid forcing a stretch. If the stretch feeling becomes uncomfortable in any way, release the stretch. Stretches should provide a comfortable feeling that does not increase in intensity.
  • Avoid bouncing the stretch. If you bounce (release and re-stretch rapidly), you may contract the muscle you are trying to stretch. When you stretch a muscle, hold the stretched position for at least 5-10 seconds.
  • Stretch only the muscles that you can. Stretch muscles only as far as comfortable. Over time as your muscles loosen, you will be able to stretch more muscle groups and stretch them to greater degrees.