First Move Office Stretches

The human body is deigned to move. Long periods in one position can lead to loss of mobility as well as pain and discomfort. Regular movement improves mobility and comfort and reduces the risk of pain and injury.

Pick the exercises that work best for you. Always:

Move within your comfort range
Use the breathing tips
Move slowly – don’t rush

Exercises

Sitting
- Do these exercises while seated at your workstation. Aim to do one of these movements every half an hour.
- Seat Twist
- Elbows Up
- Neck Stretch Down
- Roll Down Roll Up
Standing
- Do one or two of these exercises after sitting for extended periods. If you are at a standing workstation aim to do one of these every half an hour.
- Marching on the spot
- Swaying in the breeze
- Elbows Up
- Scrum Recovery
- Leg Swing
- Chest Stretch
- Pec Deck
At Home
- Do these exercises once a day at home. They are important to maintain back and hip mobility.
- Groin Stretch
- Hamstring Stretch
- Quads Stretch
- Squat