Ergonomic Stretches and Exercise

Helpful ergonomic stretches and ergonomic exercises for good posture. You can do most of this at your desk.

This ergonomic exercises page focuses on S-T-R-E-T-C-H-I-N-G.

Upper Back Stretch

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

Wrist/Forearm Stretch

ergonomic wrist exercise
  • Place hands palm to palm
  • Move hands downward, keeping palms together and elbows even.
  • Hold 5-8 seconds.

Wrist/Foream Stretch 2

ergonomic stretches for the wrist
  • Place hands palm to palm
  • Rotate palms around until they face downward keeping elbows even.
  • Hold 5-8 seconds

Hand/Finger Stretch

ergonomic exercises stretches
  • Separate and straighten fingers
  • Hold 10 seconds
  • Bend fingers at knuckle and hold 10 seconds
  • Separate and straighten again.

Back and Hip Stretch

ergonomic back stretches exercises
  • Bend left leg over right leg and look over left shoulder
  • Place right hand on left thigh and apply pressure
  • Repeat for right side

Back Stretch

ergonomic back stretches exercises
  • Lean forward
  • Keep head down and neck relaxed
  • Use hands to push yourself back up

Upper Body Stretch

ergonomic upper back stretches
  • Interlace fingers, turn palm upward and straighten arms above head.
  • Elongate arms to stretch through upper sides of your rib cage.
  • Hold 10-15 seconds
  • Breathe deeply

Side Stretch

ergonomic exercises
  • Hold left elbow with right hand
  • Gently pull your elbow behind your head to feel stretch in shoulder or back of upper arm.
  • Hold 10 seconds
  • Don’t overstretch or hold breath
  • Repeat on right side

Hamstring Stretch

ergonomic exercises stretching
  • Sitting, hold onto upper left leg just above and behind the knee
  • Gently pull bent knee toward chest
  • Hold 15 – 20 seconds
  • Repeat on right leg

Neck Stretch

ergonomic neck exercises
  • Sit or stand with arms hanging loosely
  • Gently tilt had forward
  • Keep shoulders relaxed and downward
  • Hold 5 seconds

These ergonomic stretches has been adapted from Ergonomics from University of Western Ontario.

If you feel pain, discomfort, numbness…basically not yourself, stop exercising and contact a health professional. This is a guide only.


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