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Take a break and stretch together!

Take a break and stretch together!

It doesn’t take as much effort as you might think for you and your body to be healthy, even at work. Yet, we often forget to do the small things that a healthy lifestyle requires, for example stretching before and during work hours. This is important regardless of whether you have a physical job or work in an office. Completing a few basic exercises during the day is a great way to make a difference. So grab your co-workers and try these simple exercises!


Prevent long term damage
It’s important to take active breaks at work, no matter how appealing the couch in the break room might look. A job that requires heavy lifting or where you have to stand and walk around a lot often leads to sore legs and back pain. Similarly, long days in the office can also take their toll on the body. Painkillers and powernaps might seem like easy solutions but they are just temporary. Doing stretching exercises will keep your blood circulating well and relax your muscles. Besides reducing the risk of permanent muscle damage, it can also give you an energy boost and help improve your mood.


Support each other
Create a plan together with your co-workers where you agree on doing joint stretching exercises. Make it a fun activity and encourage everyone to participate if they can. Not only is this good exercise, it can also strengthen working relationships and help you work better as a team. It also makes it harder to forget as you can remind each other each day. Together you can do so much more!


Do the exercises that best suit you and your colleagues. Switch between exercises depending on which muscles and joints are under the most strain in your job.


  1. Stand with your legs shoulder width apart. This is important in order to stand steadily with a straight back.
  2. Hold your arms out straight in front of your body at shoulder height. Your palms should be facing each other.
  3. Then slowly pull your arms apart to open up the space in front of you. You should feel your shoulder blades pressing together. Try to avoid being tense, your body should be relaxed.
  4. Slowly bring your arms back to the front of your body and let your hands meet. Roll your shoulders to separate the shoulder blades.
  5. Repeat.
  6. Try to stretch thoroughly both ways.



  1. Stand with your legs shoulder width apart.
  2. Clasp your hands above your head.
  3. Tilt your upper body sideways in a straight movement. First tip your arms and upper body to the right. Your right hip should move to the left and your right knee bend slightly forward. Next, tip your arms and upper body to the left. Your left hip should move to the right and your left knee bend slightly forward.
  4. Repeat.



  1. Stand with your feet close together.
  2. Take a big step back with your left leg and sink down. Don’t let your knee tough the ground.
  3. Keep your right leg bent at a 90° angle. Stretch the hip and stay for 5–10 deep breaths.
  4. Repeat with the other leg.



  1. Start by kneeling. Put one leg in front of you at a 90° angle.
  2. Turn your upper body and grab the foot behind you. Lift it towards you.
  3. Put the weight on the leg in front of you until you feel the thigh muscle stretch. Lean in if you don’t feel any difference.
  4. Stay in position for 5-10 deep breaths.
  5. Repeat with the other leg.