Taking regular movement/stretch breaks when sitting for long periods of time is a healthy workplace habit. Below are some examples of back, side and leg stretches from the Canadian Centre for Occupational Health and Safety that can help enhance your wellbeing.
Back/Side Stretch: a) Interlace your fingers and lift your arms over your head, keeping the elbows straight. Press your arms as far back as you can. To stretch your sides, slowly lean to the left and then to the right. b) In a similar way, you can also bring your arms in front of your body, or c) behind to stretch the shoulder blades and chest.
Middle/Upper Back Stretch: Hold your right arm with your left hand just above the elbow. Gently push your elbow toward your left shoulder. Hold the stretch for 5 seconds. Repeat with your left arm.
Back Curl (will also stretch your legs): Grasp your shin. Lift your leg off the floor. Bend forward (curling your back), and reach your nose to your knee. Repeat with the other leg.
Ankle Flex and Stretch: Hold one foot off the floor with your leg straight. Alternately flex your ankle (point your toes up) and extend (point your toes down). Repeat with the other leg.
Leg Lift: Sit forward on the chair so that your back is not touching the chair's back. Place your feet flat on the floor. With a straight leg, lift one foot a few inches off the floor. Hold momentarily, and return your foot to the floor. Repeat with the other leg.
Standing stretch: When standing, keep your knees slightly bent. Place your hands on your lower back and gently push your hands forward while leaning back slightly.
Hip stretch: Sit with one leg across the other. Place your arm or elbow on the outside of the crossed leg. Gently apply pressure, while looking the opposite way. Repeat with the other leg.
