World Health Day Greetings

The Workplace Wellness Programme was developed and written on behalf of Tiny Heart of Maldives by Fathimath Hishmath Faiz and Aminath Maeesha.

We want to collaborate with YOU in creating a workplace culture that encourages a healthy, safe and well team!


Did you know ? that most of us spend on average 8 hours a day at work ? This means that our health and wellbeing are significantly affected by our work environment and culture.

Stretching is a flexibility exercise that helps improve muscle flexibility and joint range of motion. It is important that you are aware of your body’s abilities and avoid overdoing any exercise including stretching.

Stretch with me

Follow these approximately 1 minute stretching 4 different parts of the body while at your desk. Full-body focused, yet concise and practical, they are designed to be easily incorporated into your daily work routine

Neck and Spine
Leg and Hip
Shoulder and Wrist

Neck and Spine

It can alleviate pain from joints, sprains, and spasms. It's also used to treat neck injuries, pinched nerves, and cervical spondylosis. Cervical traction devices work by stretching the spinal vertebrae and muscles to relieve pressure and pain. Force or tension is used to stretch or pull the head away from the neck

Neck - Side to Side
Neck - Up and Down
Neck - Tilt
Neck and Spine


Improves posture and prevents muscle soreness.

Trunk - Chest Stretch
Trunk - Back Stretch
Trunk - Side Stretch
Trunk - Rotation

Leg and Hip

This can help improve flexibility and reduce muscle tightness and pain

Leg & Hip - Glute Stretch
Hamstring Stretch
Leg & Hip - Knee Up
Leg & Hip - Thigh Stretch

Shoulder and Wrist

Releases shoulder and neck tension and counteracts shoulders that hunch forward

Shoulder - Rear Stretch
Shoulder - Shrug
Wrist - Rotation
Wrist - Up and down

Good sitting posture

Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.

- Sit at the end of your chair and slouch completely.
- Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
- Release the position slightly (about 10 degrees). This is a good sitting posture.
Neck and Spine


What do we mean by taking a Hearty Break?
It could be a walking break, breathing break, stretching break, screen break, water break or a sitting break. It is essentially a little break that gives you time to engage in some self-care periodically. Adopting hearty breaks into your work routine becomes all the more important if you engage in work that keeps you sitting and inactive for extended periods of time.

Who benefits from this?
Everyone benefits from taking hearty breaks; those who are physically inactive and even those who are already physically active and at a good state of fitness will benefit from sitting less, moving more, frequent stretching and getting the blood flow going!


“Workplace Wellness by Tiny Hearts”