Bamzooka logoBAMZOOKA  back to free templates

Workplace Stretching Routine Checklist Template

Office

Use this template with your team to make sure everyone is staying limber and healthy

Shoulder Stretch

  • Place one hand under your elbow
  • Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch
  • Hold the stretch for 30 seconds. You'll feel tension in the back of your shoulder
  • Relax and slowly return to the starting position
  • Repeat the stretch with the other arm

Upper Arm Stretch

  • Lift one arm and bend it behind your head
  • Place your other hand on the bent elbow to help stretch your upper arm and shoulder
  • Hold the stretch for 30 seconds
  • Relax and slowly return to the starting position
  • Repeat the stretch with the other arm

Chest Stretch

  • Place your hands behind your head
  • Squeeze your shoulder blades together, bringing your elbows back as far as possible
  • Hold the stretch for 30 seconds
  • Relax and slowly return to the starting position
  • Repeat

Chin Tuck

  • Face straight ahead
  • Lower your chin to your chest
  • Hold the stretch for 30 seconds. You'll feel tension in the back of your neck
  • Relax and slowly return to the starting position
  • Repeat

Head Turn

  • Face straight ahead
  • Turn your head to one side while keeping your shoulders straight
  • Hold the stretch for 30 seconds. You'll feel tension in the side of your neck and your shoulder
  • Relax and slowly return to the starting position
  • Turn your head to the other side and repeat the stretch

Side Neck Stretch

  • Face straight ahead
  • Tilt your head so that you're moving your ear toward your shoulder. Don't bring your shoulder up to your ear
  • Hold the stretch for 30 seconds. You'll feel tension in the side of your neck
  • Relax and slowly return to the starting position
  • Tilt your head to the other side and repeat the stretch

Lower Back Stretch

  • Sit forward in your chair
  • Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward
  • Hold the stretch for 30 seconds. You'll feel tension in your lower back and the upper part of your buttock
  • Relax and slowly return to the starting position
  • Repeat the stretch with the other leg

Standing Thigh Stretch

  • Stand up straight, placing one hand on a chair or desk for stability
  • Grab one of your ankles — or your pant leg — and bring it up toward your buttock. Remember to maintain an upright position, keeping your back straight and your knees parallel to one another
  • Hold the stretch for 30 seconds. You'll feel tension in the front of your thigh
  • Relax and slowly return to the starting position
  • Repeat the stretch with your other leg