Pause break stretches

You have to move! You need to change your posture frequently throughout the day to ensure that blood flow is partially disrupted to minimise fatigue. It’s a good idea to take short, frequent breaks (every 20 minutes) In which you move around, and mix up your tasks during the day. This encourages body movement and use of different muscle groups. Stretching your neck, shoulders, wrists, back and ankles is also recommended several times each working day.

Here are 6 simple stretches that can be performed anywhere:


  1. Raise arm to the side with fist clenched
  2. Place the thumb side of your fist against a fixed object
  3. Rotate your feet away from your fist for stretch
  4. Hold stretch then release by returning feet
  5. Repeat on the other side.

  Lumbar Thrust 

  1. Stand with legs about hip-width apart
  2. Place hands on upper buttocks
  3. Gently push hips forwards
  4. Keep knees straight
  5. Look straight ahead
  6. Hold the stretch

Shoulder Shrug

  1. Lift shoulders up
  2. Roll them backwards and down
  3. Then roll to front
  4. Roll in circles 6 times


  1. Place arm straight out in front with palm up
  2. Clasp fingers & bend wrist & fingers back
  3. Keep arm straight
  4. Hold the stretch till it eases
  5. Repeat 3 times on each side
  6. Repeat movement with palm faced down.

   Lateral Flexion – Assisted

  1. Sit on one hand
  2. Opposite hand on head
  3. Pull head to the side, ear towards shoulder

Chin Tuck   

  1. Sit up straight
  2. Draw chin in towards neck
  3. Hold for 5-8 seconds

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