The body is made for movement. Frequent stretches during the work day will improve your comfort and your productivity.

Many stretches may be performed at your desk. Focus on those areas of tightness.

Set a reminder to stretch periodically. Take a 30 second stretch break every 20 minutes and stretch for 3 minutes every hour.

Different software is available for stretch breaks reminders. (www.rsiguard.com, www.wristwand.com, www.stretchbreak.com).

Stretching Guidelines
Follow these guidelines to avoid a stretching injury:

• Stretch slowly and gently.
• Do not do a stretch against medical advice.
• Do not stretch if it causes you discomfort or pain.
• Ease into the stretch.
• Do not overstretch.
• Exhale slowly while stretching.
• Avoid holding your breath.
• Hold a gentle stretch for about 30 seconds.

Stretching guidelines and exercises (PDF)