Stretching before work: 8 stretches for ‘non-desk’ workers to try

When you have a physically active job, starting your day with a short stretching routine before work is very helpful. “Stretching before starting your physically demanding job can help wake up your muscles, boost circulation, and get your body prepped for the day ahead, whether you're lifting, moving, or just spending long hours on your feet,” says Nikki Bond, PT, DPT, a physical therapist at Hinge Health.

Think of it like a warm-up before a workout: Loosening up your muscles reduces strain and fatigue, which can help deskless workers prevent injuries and discomfort. It doesn’t have to take long — just a few stretches while brushing your teeth or waiting for your coffee can make a big difference.

Read on to learn more about the benefits of stretching before work, and get exercises recommended by Hinge Health physical therapists to add to your pre-work routine.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.

8 stretching exercises to do before work

Hinge Health physical therapists recommend the following exercises to do before work, especially for active jobs like warehouse workers. They're categorized for upper body, lower body, or total body — focus on what you use most, or mix and match.

Upper body stretches

"This stretch targets the front of your shoulders and back muscles, like the middle trapezius and rhomboids," says Dr. Bond. "It’s great for counteracting the forward hunch we develop as we tire during the day."

How to do it: 

• Stand tall and hold your arms out in front of you at chest height. Your palms should be together. 

• Squeeze your shoulder blades together to open your arms out to your sides in a T shape. 

• Try to keep your shoulders relaxed and away from your ears as you do each rep.

This stretch improves spinal mobility and opens up your chest. Cat cow on your hands and knees also activates your shoulders, which is helpful for jobs that require upper-body movement (lifting and reaching). You can modify cat cow to be seated or standing, says Dr. Bond.

How to do it: 

• Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips. 

• Slowly round your entire back toward the ceiling while drawing your chin to your chest. 

• Return to the starting position. 

• Look up to the ceiling as you arch your back toward the floor. 

• Return to the starting position.

Get more information on how to do cat cow.

This move improves mobility in your thoracic spine (upper back) and shoulders, boosting flexibility and easing stiffness before upper-body activities like lifting. Dr. Bond suggests a simple trunk rotation as an alternative: Stand with your feet hip-width apart, cross your hands over your chest, and gently twist side to side.

How to do it: 

• Begin on all fours, then bring one hand to rest gently on the back of your head with your elbow out to the side.

• Press into your opposite hand to rotate your torso, lifting your bent elbow toward the ceiling. 

• Rotate the other way, bringing your bent elbow toward your opposite arm. 

• PT tip: A little shifting of the hips is normal, but see if you can focus the twist on the upper part of your spine. 

Lower body stretches

This simple stretch loosens the muscles along the backs of your legs, improving flexibility and reducing the risk of a strain for those with physically active jobs. Plus, it’s easy to do while multitasking in the morning or before work.

How to do it: 

• Start by standing comfortably. Straighten one foot out in front of you, placing your heel on the floor with your toes lifting toward the ceiling.

• Hinge at your hips to move your chest toward the floor while your legs remain straight.

• Return to standing. 

Get more information on how to do a hamstring stretch.

This move strengthens your hamstrings, glutes, and lower back, improving balance and stability. “It’s both a stretch and strength exercise,” says Dr. Bond. It helps prevent strain and prepares your body for lifting, bending, and other movements throughout the day.

How to do it: 

• Start by standing with your feet in a staggered stance and your hands at your sides. Your front foot should be flat on the floor supporting most of your weight, and your back foot should be resting lightly on your toes to help you balance. 

• Lower your chest and hands toward the floor by hinging at your hips while you keep your back mostly straight. 

• Keep most of your weight in your front foot.

• Squeeze your glutes to lift your chest up as you continue to keep most of your weight on your front foot.

This stretch helps reduce stiffness at the front of your hips, which can happen from prolonged standing or sitting, or repetitive movements like lifting. Loosening these muscles helps prevent lower back strain. 

How to do it: 

• Kneel with one leg out in front of you and your foot flat on the floor. Your other knee is on the floor, directly below your hip. 

• Move your hips and elevated knee forward. 

• Keep your chest and head upright as you hold this stretch. 

• Move your hips and knee back to the starting position. 

Total body stretches

“This is one of my favorite exercises for your back and legs because it targets the hamstrings, glutes, and lower back all at once,” says Dr. Bond. Leaning into a standing child’s pose also stretches your shoulders, releasing tension and improving flexibility. It helps prepare your body for the demands of a physically active job. 

How to do it: 

• Stand with your hands resting on a sturdy surface, like a countertop or table.

• Take a few steps back as you lower your chest to the floor, hinging at your hips.

• Keep your arms straight with your head between your arms.

• Return to standing.

This stretch targets your torso, shoulders, hips, and lower back. This improves range of motion, which is especially helpful for non-desk jobs that involve a lot of twisting or reaching.

How to do it: 

• Start by standing with your feet a comfortable distance apart and your hands at your sides. 

• Slide one hand down your leg toward your knee so that your shoulder leans to the side and down toward the floor. 

• At the same time, reach your opposite arm straight up toward the ceiling, and then over your head in the direction you’re leaning. 

• Focus on deep breaths to relax into this position as you hold. 

• Return to the starting position. Repeat on your other side.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing your stretches

Note: Some of these moves may feel challenging if you’re dealing with an injury, ongoing pain, or intermittent pain flares. On the other hand, if you’re doing them proactively to prevent pain, they may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Benefits of stretching before work

• Move with ease. Stretching before work loosens stiff muscles and joints, making bending, reaching, and lifting easier. “It gives you an edge, especially since we’re often stiff in the morning,” says Dr. Bond.

• Check in with how your body’s feeling. Feeling any tight spots or soreness? Stretching brings those areas to your attention early, helping you pace yourself and avoid overuse that could lead to injury.

• Fight fatigue. Starting your day with a stretch readies your muscles and joints, reducing the odds of feeling soreness and fatigue later on. “Stretching helps you feel looser and boosts blood flow, energizing you for the day,” says Dr. Bond. It’s a small investment with big benefits, especially if you’re going to be active all day.

• Stay ahead of injuries. Warming up with light stretching boosts blood flow and helps lower the risk of injuries from sudden, repetitive, or heavy movements at work.

Prevent injuries when working

Stretching before work helps prevent injuries by warming up your muscles. “Think of your muscles like a rubber band,” says Dr. Bond. “A cold rubber band is more likely to tear when stretched. Muscles, tendons, and ligaments work the same way — ‘cold’ ones are more prone to strain.”

Here are more tips from Hinge Health physical therapists to help prevent workplace injuries.

• Listen to your body. If you feel strain, discomfort, or fatigue, consider it a sign to pause or adjust. Don’t worry too much about “perfect form” while lifting — everyone is different and there’s no such thing as a “perfect” way to do anything. But paying attention to these signals can prevent minor issues from escalating into injuries.

• Use supportive gear. ​​The right gear — gloves, back supports, or cushioned shoes — can help reduce strain from repetitive tasks or heavy lifting.

• Take breaks. If your job involves repetitive motions or heavy lifting, short breaks can help prevent overuse injuries. A few minutes to stretch or walk around can make a big difference.

• Stay hydrated and nourished. Physical work burns through energy quickly. Staying hydrated and eating well gives your body the fuel it needs to recover and keep moving efficiently.

PT tip: Go for specificity 

Stretches that match your daily movements at work can help prevent injuries. “If your job involves lots of standing, focus on leg stretches. For a more active role, try whole-body stretches,” says Dr. Bond. “That said, if you do mostly upper body movements at work but hamstring stretches feel really good to you, do those. Stretch whatever feels good for you.” 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1.  Deshmukh, V. Y. (2019). Health Benefits Of Stretching. Aayushi International Interdisciplinary Research Journal, 6(5), 123-126. 

2. Bryant, J., Cooper, D.J., Peters, D.M., and Cook, M.D. (2023). The Effects of Static Stretching Intensity on Range of Motion and Strength: A Systematic Review. Journal of Functional Morphology and Kinesiology, 8(2), 37. doi:10.3390/jfmk8020037

3. Herman, K., Barton, C., Malliaras, P., and Morrissey, D. (2012). The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review. BMC Medicine, 10(1). doi:10.1186/1741-7015-10-75