The busier you are at work, the more likely it is you’ll neglect your health and well-being. Whether you work indoors or outdoors, remaining stationary for too long can lead to discomfort and injury.

Stretching is a good way to improve your flexibility and muscle soreness. Concentrate on slow, sustained stretches and hold each stretch for 10 to 20 seconds.

If you’re receiving treatment, have an injury or have any questions, you should check with your doctor or health professional before starting these exercises.

Here are five simple stretches that can be done in just 10 minutes a day.

Stretch 1
  1. Interlace fingers and turn palms upward above head.
  2. Straighten arms then slowly and gently lean from side to side.
Stretch 2
  1. Stand up.
  2. Place both hands on lower back.
  3. Gently arch back and hold for 15 seconds (don’t throw your head back).
  4. Repeat three times.
Stretch 3
  1. Stand upright, back straight.
  2. Interlace your hands behind your back.
  3. Gently raise your hands (palms in) towards the ceiling until you feel a gentle stretch.
  4. Hold for 15 seconds then release.
  5. Repeat three times.
Stretch 4
  1. Raise the head to straighten the neck.
  2. Gently tuck the chin in creating a double chin and hold for 5 seconds (do not look up or down).
  3. Release to the starting position and don’t poke chin forward.
  4. Place your hand over your chin for guidance if required.
  5. Repeat three times.
Stretch 5
  1. Straighten your arm.
  2. Holding your fingers, gently bend wrist up until you feel a stretch in the forearm.
  3. Hold for 15 seconds then release.
  4. Holding your fingers, gently bend wrist down until you feel a stretch in the forearm.
  5. Hold for 15 seconds then release.
  6. Repeat with other arm.

The Better Health Channel providers 10 tips for stretching safely and suggests you stretch for 10 minutes every day.

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