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 (for upper back, chest and and back comfort) shoulders) While sitting all the way back in While sitting upright in chair... chair... • Clasp hands behind head (elbows • Tighten/contract abdominal muscles aligned with ears). (when you do this you will feel as if • Press elbows back as far as you are pulling your belly button possible, squeeze shoulder blades toward the backrest of the chair) together. • Hold this position for five seconds. • Relax and repeat three times. • 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 While sitting or standing with and looking straight ahead... shoulders relaxed, slowly... • Keep head and ears level, glide head back, as far as it will go. • Roll both shoulders backward, down and around in a circular motion. • Now glide head forward. • Repeat three to five times. • Repeat three 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 • Slowly clench fists. down. • Slowly open and spread fingers. • Slowly rotate hands (as if drawing circles with fingertips). • Repeat five to ten times. • Rotate inward, then reverse motion five times each. 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. • Place arm in front of you with palm down. • Slowly bend (extend) both wrists so fingers point to the ceiling and hold • Using opposite hand and beginning for five seconds. at wrist, apply gentle pressure with thumb. • Next, bend (flex) both wrists so fingers point to the floor and hold • Pressing firmly and slowly, move up for five seconds. and down arm three times. • Relax and repeat. Stretches for Vision Expected Results To reduce eyestrain, improve visual comfort and increase efficiency. Focusing Technique Palming (for eye relaxation) (for eye relaxation) While sitting or standing... While sitting in a chair with elbows • Look out a window or as far away resting on work surface.... from work area as possible. • Cup hands over eyes, palms resting on • Focus on an object at least 20 feet cheekbones (avoid applying pressure away. on your eyeballs). • Cross fingers over bridge of nose • Then move your eyes around and (shutting out light). look at other objects. • Close eyes for 15 seconds while • Look back at computer screen. breathing deeply. • Repeat often throughout the • Uncover eyes. workday.