5 Easy Office Stretches For Better Employee Health

4 min read
Published on 09 July, 2020

Sitting in front of a computer for almost the whole day has many adverse effects on employee health. These can be bad body posture, eye strain, stress, headaches, etc. Since the work is unavoidable, these adverse effects must be dealt with.

Some popular solutions are office exercises, yoga in the workplace, and office stretches. For this piece, we’re concentrating on office stretches for the moment.

Working long hours in front of a computer can harm your employee’s body posture. With complete focus on the work, workers sometimes get unconscious about their body’s position. These give an open invitation to many office worker’s health problems, which can add to your healthcare costs.

The most commonly affected areas here are the portion surrounding the neck and shoulder. Here, adopting proper stretches can help your employees get rid of these troubles.

It is because stretching helps your muscles stay flexible, healthy, and strong. Working for an extended period without stretching tightens the muscles and shortens it. This results in the inability to do the necessary tasks with ease.

Therefore, your employees must stretch at regular intervals for better help. To guide your along further, here are five best office stretches for your employees to start on.

Five best office stretches for your employee health

1. Chest Stretch

We generally form a hunched forward position while working in front of a computer. This has adverse effects on body posture and needs to be corrected. For doing this, a chest stretch will help your employees a lot.

Employees can do a chest stretch while being seated or standing up. It requires the participant's arm to be behind him/her with fingers laced together. After this, the individual should straighten the arm and push it upward till he/she feels a nice stretch in the chest.

This position must be static for 10 to 30 seconds. It is important to note here that employees suffering from shoulder problems should avoid this stretch.

2. Shoulder Shrug

The shoulders and neck take most of the beating for our bad posture habits. These body parts take the maximum impact while typing, clicking, and scrunching. While doing these activities without notice for our posture, it tightens the muscles and increases the tension.

Here, a shoulder shrug goes a long way in easing the tension. Workers can perform this stretch while being seated or standing up as well. It requires the individual to lift the shoulders to ear level and squeeze those shoulders as hard as possible.

This position must be held for 1 to 2 seconds and then gently relaxed with the shoulder coming down to their natural place.

Repeat this 8 to 10 times and then roll your shoulders forward.

3. Spinal Twist

Working while sitting down for long periods of time can affect your lower back rendering it itchy and tight. This accumulated tension on your lower back must be released from time to time and keep everything working perfectly.

To release the pressure from the lower back, a spinal twist works marvels in this case. To do this position, workers must sit down with their feet touching the floor. After this, contract the abs and turn your torso to the right. Here, doing this while holding the chair handle helps deepen the stretch.

Hold this position for 10 to 30 seconds and repeat it on the other side.

It is important here not to overdo it. You must advise your employee/s to turn only as far as their body allow them to.

4. Torso Stretch

Working with a hunched position is a problem all employees suffer. No matter how careful one may be, this nuisance does appear from time to time. Since it is such a common occurrence, you must do the torso stretch to ease the pressure.

This stretch concentrates on the muscles on your back, sides, and arms. To do this stretch, employees can either be seated down or standing up. While being in the position they are comfortable in, lace fingers together, and stretch the arms towards the ceiling.

Stretch those arms up as high as possible and exhale to bring them down gently. This stretch can be done 8 to 10 times in one sitting.

5. Forearm Stretch

While typing away at their computers, employees often unknowingly apply pressure on their forearms and wrists. It can cause trouble down the way, and the wrist's accumulating pressure may also lead to carpal tunnel syndrome.

To correct this situation, a forearm stretch would help your employees a lot.

While seated or standing up, individuals must stretch their right arms out with their fingers pointing downwards. With the left hand, gently pull those fingers of the right hand towards the body to feel a stretch in the forearm.

Hold the stretch for 10 to 30 seconds and continue working the other way around.

These are the five easy stretches that will help your employees work well even with long hours with a computer. Following these regularly will render your employees with better movement and flexibility. This, in return, helps with productivity and better employee well being.

The best way to get around these stretches is to encourage your employees to do these stretches at every 45-55 minute interval. These can be in between rest breaks.


Though many employees generally prefer a desk job rather than a field job, there are negatives in both. While a field job will keep your employees active, a desk job won't. And the most pressing concern of a desk job is the sedentary lifestyle.

This lifestyle often gifts employees with lousy posture, body aches, weight gain, and a lot of inactive awfulness. It is important to note here that this gets reduced to a great extent to ensure proper employee health.

As of today, we recommend using the basic easy stretches mentioned above at work.

This article is written by Jyoti Prakash Barman. He is an in-house Content Marketer at Vantage Fit with interests in music and automobiles. For any related queries, contact editor@vantagecircle.com

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