Legs and Back*
One of the best things you can do for your legs and back is to avoiding long periods of sitting by
varying your posture. Incorporating movement by standing and walking regularly during your work day
will assist your comfort.
Stretch 1
You can perform this stretch in a standing position or while seated. You should start in a neutral
position with your feet on the floor about as far apart as your shoulders, your arms beside you with
shoulders relaxed and head facing forwards.
-
Reach both hands straight above your head
Slowly bend your trunk to one side stretching through one side of your torso and hold this
position for 10-15 seconds or as long as you feel comfortable.
Return to a relaxed neutral position and then repeat the stretch for the other side of your
torso. You should try to stretch both sides evenly.
Page 1
Stretch 2
Start by sitting upright and facing forwards with your feet about as far apart as your shoulders.
-
Raise one foot off the floor in front of you and straighten your leg at your knee. Your other foot
should remain on the floor to stabilise you.
Slowly point your toes up towards towards the ceiling as far as you feel comfortable and hold
for a few seconds.
Then slowly lower the toes back to pointing forwards, again as far as you feel comfortable and
hold for a few seconds.
Return this foot to the floor and repeat the stretch on your other leg.
Additional information and a video demonstrating these stretches is available
at http://westernsydney.edu.au/whs/whs/workplace_stretches
*Precautions for safe stretching
Remember to: Seek medical advice before starting new stretches if you have an injury or medical condition; Only stretch as far
as you feel comfortable; Use slow and gentle movements; Breathe normally while you stretch. Don’t hold your breath; Stretch
both sides of your body and try and stretch each side evenly.