Stretches for the Back

1
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.

2
Stretches for the Back

• Pelvic Press
• (for abdominal muscle strength and back comfort)
  
• While sitting all the way back 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.

• Executive Stretch
• (for upper back, chest and shoulders)
• While sitting upright in chair...
• Clasp hands behind head (elbows aligned with
  ears).
• Press elbows back as far as possible, squeeze
  shoulder blades together.
• Relax and repeat three times.

3
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.

4
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.

5
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.

6
Stretches for the Neck

• Shoulder and Arm Rolls
• (for neck, shoulders and upper back)
• While sitting or standing with shoulders relaxed,
  slowly...
• Roll both shoulders backward, down and around in
  a circular motion.
• Repeat three to five times.
• Raise.
• Rotate.
• Lower.
• Repeat.

• Neck Glide
• (for neck)
• While sitting comfortably upright and looking
  straight ahead...
• Keep head and ears level, glide head back, as far
  as it will go.
• Now glide head forward.
• Repeat three times.

7
Stretches for the Arms
Expected Results To improve comfort and
circulation

• Wrist Circles
• (for forearms)
• While standing or sitting upright in a chair...
• Hold hands out with palms down.
• Slowly rotate hands (as if drawing circles with
  fingertips).
• Rotate inward, then reverse motion five times
  each.

• Hand Flex
• (for hands and fingers)
• While standing or sitting
• Slowly clench fists.
• Slowly open and spread fingers.
• Repeat five to ten times.

8
Stretches for the Arms

• Wrist Flex and Extension
• (for forearms and hands)
• While sitting or standing...
• 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.
• Next, bend (flex) both wrists so fingers point to
  the floor and hold for five seconds.
• Relax and repeat.

• Arm Massage
• (for forearm)
• While sitting upright in chair
• Place arm in front of you with palm down.
• Using opposite hand and beginning at wrist, apply
  gentle pressure with thumb.
• Pressing firmly and slowly, move up and down arm
  three times.

9
Stretches for Vision
Expected Results To reduce eyestrain, improve
visual comfort and increase efficiency.

• Focusing Technique
• (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.

• Palming
• (for eye relaxation) 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.