1. Do a runner’s stretch for your calf muscles. Stand facing a wall, put one foot in front of the other foot, and place your arms out in front of you on the wall. Push into the wall with your hands. Keep both feet facing forward and keep both heels on the floor. The leg behind you will get a stretch to the calf. Calf flexibility can help to prevent Achilles tendonitis and plantar fasciitis.
2.Stretch your arms up to the sky and reach up as far as you can. Hold this stretch for a few seconds. This stretches your shoulders and can help to prevent frozen shoulder.
3.Roll your shoulders backwards. Roll them upward, backward and downward. Do big circles and small circles. This will remind you about proper upper body posture, which helps to prevent neck and shoulder pain, especially related to sitting excessively at work.
4.Move your neck up and down as far as is comfortable by looking up and down. Hold for a few seconds each way. Feel the motion of your upper spine and your neck muscles. Good motion of your neck is needed for almost all your daily tasks. If you do not have full motion of your neck in all directions, you likely have a neck problem that needs treatment (such as Physical Therapy).
5.Bring your hands behind your back and join your fingers from both hands together. Then reach both arms upward until you feel a stretch in your chest. Hold for at least ten seconds. Most people have poor posture, so their chest muscles remain tight. This stretch can help to prevent such tightness.
6.Move your ankles around in circles. Circle both directions at least ten times. Ankle motion is important to maintain good circulation of blood through the legs, which can help to prevent blood clots.
7.Squeeze your shoulder blades together. Feel the muscles between the shoulder blades pinch together. Hold for 5-10 seconds. Repeat several times. Shoulder blade motion is important to assist with shoulder motion, and shoulder blade muscle strength assists with good posture.