FITNAUT Office Stretch Missions
There are 3 phases with 4 levels in each phase. Read through the program and see where you think your
fitness levels are at. If you need to start at Phase 1 Beginner, great let’s get started! If you’re feeling
mighty and want to start at a further phase, go for it!!
Office Stretches – Phase 1
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Beginner: 1 time a day at 5 second each
Intermediate: 2 times a day at 5 seconds each (morning, midafternoon)
Advanced: 1 time a day at 10 second each
Expert: 2 times a day at 10 seconds each (morning, midafternoon)
o Cross Arm Across Chest and Pull Inward on Elbow
o Push Fingers on Your Hand Up to Stretch the Forearm
o Arm Out on a Wall and Turn Away to Stretch Your Shoulder/Chest
o Hands Behind Back & Lift 5
o Standing Hamstring – Try and Touch Your Toes
o Standing Quads – Grab Your Foot Behind You and Lift
o Seated Twist Keeping Feet Planted, Twist Upper Torso
o Neck Stretches – Gently Bend (NOT PULL) Your Neck Left and Right
Office Stretches – Phase 2
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Beginner: 2 times a day at 15 seconds each (morning, midafternoon)
Intermediate: 3 times a day at 10 seconds each (morning, before lunch, before you go home)
Advanced: 2 times a day at 20 seconds each (morning, midafternoon)
Expert: 3 times a day at 15 seconds each (morning, before lunch, before you go home)
o Cross Arm Across Chest and Pull Inward on Elbow
o Push Fingers on Your Hand Up to Stretch the Forearm
o Arm Out on a Wall and Turn Away to Stretch Your Shoulder/Chest
o Hands Behind Back & Lift 5
o Standing Hamstring – Try and Touch Your Toes
o Standing Quads – Grab Your Foot Behind You and Lift
o Seated Twist Keeping Feet Planted, Twist Upper Torso
o Neck Stretches – Gently Bend (NOT PULL) Your Neck Left and Right
DISCLAIMER: You should consult your physician or other health care professional before starting this or any other fitness program to determine
if it is right for your needs. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should
not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
Office Stretches – Phase 3
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Beginner: 3 times a day at 20 seconds each (morning, before lunch, before you go home)
Intermediate: 3 times a day at 25 seconds each (morning, before lunch, before you go home)
Advanced: 4 times a day at 20 sec (morning, before lunch, midafternoon, before you go home)
Expert: 4 times a day at 25 sec each (morning, before lunch, midafternoon, before you go home)
o Cross Arm Across Chest and Pull Inward on Elbow
o Push Fingers on Your Hand Up to Stretch the Forearm
o Arm Out on a Wall and Turn Away to Stretch Your Shoulder/Chest
o Hands Behind Back & Lift 5
o Standing Hamstring – Try and Touch Your Toes
o Standing Quads – Grab Your Foot Behind You and Lift
o Seated Twist Keeping Feet Planted, Twist Upper Torso
o Neck Stretches – Gently Bend (NOT PULL) Your Neck Left and Right
DISCLAIMER: You should consult your physician or other health care professional before starting this or any other fitness program to determine
if it is right for your needs. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should
not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.