Stretches for the Back
Expected Results
Reduce fatigue and improve back comfort.
Reverse the Curve
(for back and hips)
While standing upright with feet slightly apart...
•
Place palms in hollow of lower back.
•
Focus eyes on a point straight ahead (keeping chin down).
•
Bend backward using hands to support lower back (do not lock
knees).
•
Hold for five to ten seconds and return to starting position.
•
Repeat three to five times.
Stretches for the Back
Pelvic Press
Executive Stretch
(for abdominal muscle strength
and back comfort)
(for upper back, chest and
shoulders)
While sitting all the way back in
chair...
While sitting upright in chair...
•
Tighten/contract abdominal muscles
(when you do this you will feel as if
you are pulling your belly button
toward the backrest of the chair)
•
Hold this position for five seconds.
•
Relax and repeat three times.
•
Clasp hands behind head (elbows
aligned with ears).
•
Press elbows back as far as
possible, squeeze shoulder blades
together.
•
Relax and repeat three times.
Stretches for the Legs
Expected Results
To improve leg circulation and comfort and reduce
fatigue.
Leg Extension
(for legs and lower back)
While sitting in chair...
•
Straighten leg directly out in front of you.
•
Flex foot by pointing toes toward ceiling.
•
Hold for five seconds, then release and point toward ceiling
again.
•
Repeat three to five times.
•
Return foot to floor and switch legs.
Stretches for the Whole
Body
Expected Benefits
Reduce fatigue, promote circulation and
improve comfort.
While standing with arms at side.....
•
Inhale and reach up with both arms
•
Hold position for five seconds
•
Return to starting position and repeat three times.
Stretches for the Neck
Expected Results
To improve neck, shoulder and upper back
comfort.
Head Tilt and Turn
(for head and neck)
While sitting upright with shoulders relaxed slowly...
•
Lower head to shoulder, hold and repeat to other side.
•
Turn head to look over shoulder and repeat to other side.
•
Lower chin to chest and return to starting point.
•
Repeat sequence three to five times.
Stretches for the Neck
Neck Glide
Shoulder and Arm Rolls
(for neck)
(for neck, shoulders and upper
back)
While sitting comfortably upright
and looking straight ahead...
While sitting or standing with
•
Keep head and ears level, glide
head back, as far as it will go.
•
Now glide head forward.
•
Repeat three times.
shoulders relaxed, slowly...
• Roll both shoulders backward, down
and around in a circular motion.
• Repeat three to five times.
• Raise.
• Rotate.
• Lower.
• Repeat.
Stretches for the Arms
Expected Results
To improve comfort and circulation
Wrist Circles
Hand Flex
(for forearms)
(for hands and fingers)
While standing or sitting upright
in a chair...
While standing or sitting…
•
Hold hands out with palms
down.
•
Slowly rotate hands (as if
drawing circles with fingertips).
•
Rotate inward, then reverse
motion five times each.
•
Slowly clench fists.
•
Slowly open and spread fingers.
•
Repeat five to ten times.
Stretches for the Arms
Wrist Flex and Extension
Arm Massage
(for forearms and hands)
(for forearm)
While sitting or standing...
While sitting upright in chair…
•
Extend both arms in front of you,
with palms facing down.
•
•
Slowly bend (extend) both wrists so
fingers point to the ceiling and hold
for five seconds.
Place arm in front of you with palm
down.
•
•
Next, bend (flex) both wrists so
fingers point to the floor and hold
for five seconds.
Using opposite hand and beginning
at wrist, apply gentle pressure with
thumb.
•
Pressing firmly and slowly, move up
and down arm three times.
•
Relax and repeat.
Stretches for Vision
Expected Results
To reduce eyestrain, improve visual comfort
and increase efficiency.
Palming
Focusing Technique
(for eye relaxation)
(for eye relaxation)
While sitting or standing...
•
Look out a window or as far away
from work area as possible.
•
Focus on an object at least 20 feet
away.
•
Then move your eyes around and
look at other objects.
•
Look back at computer screen.
•
Repeat often throughout the
workday.
While sitting in a chair with elbows
resting on work surface....
•
Cup hands over eyes, palms resting on
cheekbones (avoid applying pressure
on your eyeballs).
•
Cross fingers over bridge of nose
(shutting out light).
•
Close eyes for 15 seconds while
breathing deeply.
•
Uncover eyes.