Upper Back Stretch

• Interlace fingers behind head with elbows out.

• Pull shoulder blades together

• Hold 5 seconds, then relax.

Wrist/Forearm Stretch

• Place hands palm to palm

• Move hands downward, keeping palms together and elbows even.

• Hold 5-8 seconds.

Wrist/Foream Stretch 2

• Place hands palm to palm

• Rotate palms around until they face downward keeping elbows even.

• Hold 5-8 seconds

Hand/Finger Stretch

• Separate and straighten fingers

• Hold 10 seconds

• Bend fingers at knuckle and hold 10 seconds

• Separate and straighten again.

Back and Hip Stretch

• 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

• Lean forward

• Keep head down and neck relaxed

• Use hands to push yourself back up

Upper Body Stretch

• 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

• 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

• 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

• 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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