Ergonomics Stretches

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Maintaining flexibility is important. Here are some easy to do stretches that can be performed in the office.

Neck Stretch

  • Tilt ear toward shoulder.
  • Reach up and touch top of head with palm to hold in tilted position.
  • Hold 5-10 seconds. Repeat 2-3 times.
  • Reverse side.

Pectoral Corner Stretch

  • Stand at a corner about a foot away from the wall with forearms on opposite sides of the corner.
  • One foot should be forward.
  • Elbows should be at slightly below shoulder height.
  • Keep abdominals tight to avoid arching back.
  • Lean gently in towards corner by bending the front knee until a stretch is felt in front of the chest.
  • Hold 5-10 seconds. Repeat 2-3 times.

Overhead Reach

  • Take a deep breath and reach up over head with both arms.
  • Hold 5-10 seconds.
  • Exhale and lower slowly.
  • Repeat 2-3 times.

Shoulder Pinch

  • Place arms behind head being careful not to press hand into head.
  • Relax shoulders, and squeeze shoulder blades together while keeping shoulders back and down.
  • Hold 5-10 seconds.
  • Repeat 2-3 times.

Chair Rotation Stretch

  • Sit in chair, and if you can, wrap feet around chair legs.
  • Reach across body and grab back of chair.
  • Pull gently to increase stretch in mid back.
  • Hold 5-10 seconds.
  • Repeat 5 times.

Arms Behind Back Stretch

  • Hold hands behind back and grasp hands together.
  • Pull shoulder blades back and down.
  • Hold 5 seconds. Repeat 5 times.

Wrist Extended, Fingers Pointed Up

  • Hold arm straight at waist height with palm facing away from you and fingers pointing up.
  • Hold onto palm of hand and stretch wrist back.
  • Do not pull on fingers.
  • Make sure the fingers and thumb are kept together.
  • Hold 5-10 seconds.
  • Repeat 2-3 times.

Wrist Extended, Fingers Pointed Down

  • Do as above, but with fingers pointing towards the floor.
  • Hold 5-10 seconds.
  • Repeat 2-3 times.
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This series of stretches are useful for workers who complete assembly tasks and do a lot of reaching.

Reaching Stretch

  • Interlace your fingers out in front of you at shoulder height.
  • Turn your palms outward as you reach forward.
  • Hold for 5-10 seconds.
  • Relax and repeat.

Overhead Stretch

  • Interlace your fingers out above, over your head.
  • Turn your palms outward as you reach.
  • Hold for 5-10 seconds.
  • Relax and repeat.

Triceps Stretch

  • With arms overhead, hold the elbow of one arm with the hand of the other arm.
  • Gently pull the elbow behind your head, creating a stretch.
  • Move slowly.
  • Hold for 5-10 seconds then repeat with other arm.

Shoulder Stretch

  • Gently pull your elbow across your chest toward your opposite shoulder.
  • Hold stretch for 5-10 seconds.
  • Relax and repeat with other arm.

Chest & Back Stretch

  • Clasp your hands behind your back.
  • Slowly turn your elbows inward and straighten arms.
  • Lift your arms up behind you until you feel a stretch.
  • Hold for 5-10 seconds.

Chair Rotation Stretch

  • Sit in chair.
  • Wrap feet around chair legs to stabilize your body.
  • Reach across body and grab the back of the chair.
  • Pull gently to increase the stretch in the middle of your back.
  • Hold 5-10 seconds, repeat reaching to opposite side.
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  • Try starting your work day with this routine, especially if you do a lot of lifting and carrying. Remember, stretching should NOT hurt. Here are a few stretching principles to keep in mind. You should move slowly, try not to bounce, hold stretches 5-10 seconds and relax your body by breathing in deeply.

    Shoulder Roll

    • Relax and hang arms at sides.
    • Roll shoulders up and backwards 3 times.
    • Repeat in the opposite direction.

    Body Reach & Rotation

    • Stand as tall as possible and reach arms up as high as possible.
    • Rotate to the left, then to the right.
    • Rotate slowly, repeating 3 times.

    Calf Stretch

    • Stand a little ways from a wall.
    • Position one leg behind the other.
    • Point your toes slightly outward and keep your knee straight.
    • Gently lean into the wall until a stretch is felt in the back of the leg below the knee.
    • Hold 5-10 seconds.
    • Switch legs and repeat.

    Hamstring Stretch

    • Place your leg on a table or chair at a comfortable height.
    • Slightly bend the leg on the ground at the knee.
    • Bend forward at your waist until you feel a stretch in the back of the raised leg.
    • Hold for 10 seconds.
    • Switch legs and repeat.

    Quadriceps Stretch

    • Grasp the top of your ankle and pull heel towards buttocks until a stretch is felt in front of the thigh.
    • Try not to bend forward.
    • Hold for 10 seconds.
    • Switch legs and repeat.

    Backward Bend

    • Stand with hands on hips and knees slightly bent.
    • Bend and rotate your head and shoulders backwards.
    • Return to upright position.
    • Hold 5-10 seconds.
    • Relax and repeat 3-5 times.

For additional ergonomic exercise and stretching information, please visit this Ergonimic Trends page that details various other options and step-by-step instructions.

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For additional ergonomic exercise and stretching information, please visit this Ergonomic Trends page that details various other options and step-by-step instructions.