Avoid Work Injury: Perform These 6 Exercises Daily at Work

Posted by Alan - September 25, 2020

Woman exercising her knee

Whether trapped at home or in the office, working for a long time while staying in one position can lead to poor posture and unpleasant body strain. It is important that you incorporate minor movements into the routine to break this pattern. Performing our recommended exercise below will help you avoid neck pain, shoulder pain, and lower back pain often associated with long periods of sitting or standing. These exercises are easy and quick to do, so start setting a timer to remind yourself of stretching before proceeding to your next task.


Everyday Exercise You Should Perform At Work


Exercise 1: Trunk Rotation

If you are feeling a little tight and stiff in your lower back, this exercise will help you feel relieved in an instant. You can do it while sitting down. 

How to Do It:

  • Sit in an upright position.
  • Place your feet firmly on the ground and make sure they face forward.
  • Begin twisting your upper body to each side. Your arm should touch the back of your chair with every twist.
  • Hold the pose for ten to 30 seconds before changing direction.
  • Repeat as necessary.


Exercise 2: Upper Trap Stretch

Hunching over computers or desks for extended periods can lead to pain around your shoulders. Here is a stretch you can do to alleviate this discomfort.

How to Do It:

  • Sit in an upright position.
  • Gently pull your head toward one shoulder until you feel a slight stretch.
  • Hold the pose for a few seconds, and then drop your chin towards the same direction for another stretch.
  • Do the same for the other side.
  • Repeat as necessary.


Exercise 3: Hip and Knee Stretch

If you find yourself sitting for long hours at work, this exercise will target your hip and knees and give you immediate comfort. 

How to Do It: 

  • Stand up and place one knee on the chair behind you. 
  • Plant the opposite foot firmly on the floor. 
  • Support yourself by holding onto a desk in front of you. 
  • Start performing a controlled bend forwards from the hip. Make sure to hold the stretch for a few seconds each repetition.
  • Repeat for three sets with ten repetitions on each side. 


Exercise 4: Pec Stretch

Here is another exercise you can do while standing up to give your back and shoulders a nice stretch.

How to Do It: 

  • Stand up straight. 
  • Place one arm out to your side against a wall or door frame while the other hand on your hip.
  • Using the foot closest to your outstretched arm, step forward and plant it firmly on the ground.
  • Start twisting your body towards the direction of the hand on your hip. You will start to feel the stretch in your pec muscle.
  • Complete three sets of ten repetitions on each side. 


Exercise 5: Lat Stretch

If you need a stretch that will give your tight body and tired muscles a sense of relief after working the whole day, give this exercise a try.

How to Do It:

  • Grip a door frame with your outstretched arm.
  • Facing the door and with feet shoulder-width apart, slightly bend your knee. 
  • Drop your bottom backwards while keeping a nice, straight back.
  • By this time, you will start feeling a good stretch, but go further until you feel like your hip and shoulder turn and drop slightly in the direction of your outstretched arm.
  • Hold the position for a few seconds before doing the other side.
  • Repeat as necessary. 


Exercise 6: Hamstring Stretch

This exercise is perfect for your hips, knees, and hamstrings that need stretching. Doing this exercise will help loosen your hamstrings and remove any tension in the joining areas, such as your lower back.

How to Do It:

  • Stand up while facing your chair, and then place one foot on top of it.
  • Place your hands on your hips and lead forward to feel a slight stretch in your hamstring.
  • Hold the stretch for a few seconds, and then release.
  • Complete three sets with ten repetitions on each side. 



Working at least eight hours a day sitting down or standing up is not recommended. Build a habit of doing stretches in between your work, and reap the benefits in no time. Just remember to take it slowly and feel every step. Doing stretches at work can be a bit uncomfortable in the beginning, and some stretches will make you feel awkward and self-conscious, but your body will thank you for it later. If the form gets too uncomfortable, make sure to call or visit a professional.

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