Staying limber and warmed up is a proven way of avoiding injury while exercising, but it’s also a good way to avoid injuries at work. Because of the various positions and twists that workers get into on a regular basis you could say that a day at work is even more rigorous than your average work-out. Why not try these quick stretches before getting to work? You can even do them on a break. If you’re feeling stiff this is a way to loosen your muscles and return to work feeling better.

Standing Back Extension

This is a lower back stretch. To relieve that tightness that builds after a long day of constant ups and downs.

● Stand straight feet shoulder width apart

● Chin down tucked in

● Place your hands on your lower back

● Arch your back over your hands and return to starting position

● 5 reps

Standing Hamstring Stretch

Don’t pull a hamstring at work. This will help you flex the muscle safely and get you ready for climbing stair and ladders. You’ll need a chair or a bench for this one.

● Stand up facing the chair square on

● Raise one leg onto the chair

● Keep your feet parallel to the chair

● Keep an upright posture and lean forward over your lifted leg

● Repeat for both legs

Standing Quadriceps Stretch 

This is another leg stretch and helps your quads. You might want to stand by a wall for this one or have a chair handy in case you lose balance.

● Stand up

● Bend one leg and grab your ankle

● Pull your ankle to your butt

● Stand up straight and feel the stretch

● Repeat for both legs

Posterior Shoulder Stretch

This is good to ease that tension in your arms and shoulders.

● Stand, raise one arm to shoulder height

● Place arm across chest

● Pull elbow towards opposite shoulder

● Arm parallel to the floor, thumb up

Triceps Stretch - Hand on Elbow

This gets the triceps or back of your arms so you feel loose and easy.

● Sit and stand

● Lift arm above head, bend elbow

● Rest hand between shoulder blades

● Use opposite hand to pull elbow down

Wall Push-up

You don’t want to get down on the floor in the break-room but you can get some of the benefits of a push-up from the wall.

● Stand about a foot or so from the wall

● Place your hands on the wall at shoulder height

● Toe on the floor

● Bend arms and lower chest to wall

● Push up as slow as you can

This is just a quick selection of the kinds of stretches you can do. They’re easy, quick and are very beneficial when it comes to preventing injuries on the job.