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Prevent Body Tension and Strains By Doing These 7 Quick Stretches During a 5-minute Workplace Break

In today’s hectic work environment, the demands of daily tasks often result in body tension and strain.

Extended periods in front of a computer or repetitive tasks can be tiring.

If you don’t do something about it, you might feel body tension and strain.

Start allocating a few minutes to quick and effective stretches during your short breaks.

These stretches not only provide immediate relief but also contribute to long-term optimal physical health.

Stretching enhances flexibility, reduces muscle tightness, and promotes overall body awareness.

In this blog, find out 7 easy stretches that fit into a 5-minute workplace break.

Make it a habit to do these stretches to help you stay physically comfortable and mentally focused throughout your busy day.

1. Neck Stretch

Neck stretch relieves tension in the neck and shoulders.

It reduces stiffness and improves flexibility.

This helps relieve discomfort caused by prolonged periods of sitting or looking at a screen.


  • 1.1. Slowly tilt your head to one side, bringing your ear towards your shoulder.
  • 1.2. Hold for 15-20 seconds.
  • 1.3. Repeat on the other side.

2. Shoulder Rolls

Shoulder rolls promote flexibility and range of motion in the shoulders.

It relieves tension and tightness, especially for those who spend extended periods working on a computer or sitting at a desk.


  • 2.1. Roll your shoulders backward in a circular motion.
  • 2.2. Repeat for 15-20 seconds, then switch to rolling them forward.

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3. Upper Back Stretch

The upper back stretches the back muscles.

It relieves tightness and promotes better posture.

This counteracts the hunched-over position commonly associated with desk work.


  • 3.1. Sit or stand comfortably.
  • 3.2. Clasp your hands in front of you and straighten your arms.
  • 3.3. Round your back and push your hands forward, feeling a stretch in your upper back.

4. Wrist Flexor Stretch

Wrist flexor stretch relieves wrist and forearm tension.

This particularly is helpful for individuals who engage in repetitive hand and wrist movements, such as typing or using a mouse.


  • 4.1. Extend your arm in front of you with the palm facing down.
  • 4.2. Use your opposite hand to gently pull back on your fingers.
  • 4.3. Hold for 15-20 seconds, then switch to the other hand.

5. Seated Forward Bend

Seated forward bend stretches the hamstrings and lower back.

Hence, it promotes flexibility in the spine.

This helps reduce lower back discomfort associated with prolonged sitting.


  • 5.1. While sitting, extend your legs in front of you.
  • 5.2. Hinge at your hips and reach towards your toes.
  • 5.3. Hold for 15-20 seconds, feeling a stretch in your hamstrings and lower back.

6. Hip Flexor Stretch

Hip Flexor Stretch relieves tightness in the hip flexors.

These can become stiff due to prolonged sitting.

This stretch improves hip flexibility and reduces the risk of lower back pain.


  • 6.1. Stand with one foot forward and one foot back.
  • 6.2. Bend your front knee while keeping your back leg straight.
  • 6.3. Sink into the stretch, feeling it in the hip of your back leg.
  • 6.4. Hold for 15-20 seconds, then switch to the other side.

7. Ankle Circles

Ankle circles increase ankle flexibility and reduce stiffness.

It’s helpful for those who spend a lot of time in one position, such as sitting or standing.

This can contribute to improved overall mobility.


  • 7.1. Lift one foot off the ground and rotate your ankle clockwise for 10 seconds.
  • 7.2. Switch to counterclockwise for another 10 seconds.
  • 7.3. Repeat with the other foot.

Remember to breathe deeply and consistently during each stretch.

This stretch can help improve flexibility, reduce tension, and increase blood circulation.

It promotes overall well-being during your workday.

Taking Care of Your Body Needs Thorough Attention Including Protecting Your Hair

Adding these quick stretches into your regular work routine isn’t just a momentary break.

Remember, it’s an investment in your health and well-being.

Your health is important and these stretches are a small yet powerful step toward achieving a healthier work-life balance.

So, the next time you feel the strain, take that 5-minute break and engage in these stretches,

Just like how you take care of your body in the workplace, make sure to spend time looking great with your hair too.

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