Exercises

Eye stretches

Eye stretches

Keeping head straight, look out of the corners of your eye to the right, then to the left, then down and finally up. Don’t move your head just your eyeballs. Don’t hurry. Incorporate relaxation breathing. (Example: Breathe in deeply through your nose as you look right; breathe out through your mouth as you bring your eyes back to forward or neutral position). Keep your neck and shoulder relaxed throughout the stretching session.

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Side Neck Stretch

Side Neck Stretch

A side neck stretch is a great way to keep you energized and alert at work.

To do this exercise, start by sitting tall in your chair with your head directly over your shoulders and your shoulders directly over your hips. Take a few deep breaths, and slowly lower your right ear to your right shoulder. You should feel a stretch along the left side of your neck. For a deeper stretch, bring your right hand to the top of your head, and gently pull the head down toward the right shoulder.

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Ergonomic Neck Exercises

Ergonomic Neck Exercises

Neck Exercise 1: Head rolls

Gently lower ear to shoulder and hold for 10 seconds. Repeat on the other side. Do this several times. Remember to do this gently and do not jerk your neck.

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Shoulder Exercises

Shoulder Exercises

How to do the Shoulder Rolls

Sit or stand maintaining good posture. Roll your shoulders backwards and hold. Reach behind the lower back with both arms and interlocking the fingers will allow for a fuller stretch of the chest area.

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Shoulder Exercises

Shoulder Exercises

Shoulder Exercise 1

Sit up tall big shoulder rolls up, back, down and forwards. Repeat five (5) to ten (10) times.

Shoulder Exercise 2

Shoulder Stretch: Lift arm overhead and push elbow down with other hand. Hold for ten (10) seconds and repeat with other arm.

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Upper Wrist & Forearm Stretch

Upper Wrist & Forearm Stretch

How to do the stretch:

Place hands palm to palm. Rotate palms until they are facing downwards. Keeping elbows even, hold five to eight (5–8) seconds.

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Gentle Wrist & Hand Movements

Gentle Wrist & Hand Movements

Wrist Stretch

Hands together with palms facing
Keep palms flat together
Raise elbows, drop wrists, roll shoulders back

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Thumb, Hand and Finger stretches

Thumb, Hand and Finger stretches

Thumb stretches:

Turn palm up. Place your index finger on the tip of your thumb and pull back gently. Stretch one thumb, then the other.

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Upper Body Stretch

Upper Body Stretch

How to do the stretch:

Interlace fingers
Turn palms upwards
Straighten arms above head
Stretch your arms above your head
Hold this position for 10 – 15 seconds
Breathe deeply

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Upper Back Stretch

Upper Back Stretch

Interlace fingers behind head with elbows out. Pull shoulder blades together. Hold 5 seconds then relax.

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