Exercises
To Help Promote Ergonomic Comfort
View PDF
Executive Stretch
For Upper Back, Chest And Shoulders
Sit upright in your chair. Clasp your hands behind your head, keeping your elbows in line with your ears. Press your elbows back as far as possible, squeezing your shoulder blades together. Relax, then repeat 3 times.
Focusing Technique
For Eye Relaxation
Focus on an object at least 20’ away or as far from your work area as possible, then move your eyes around and look at other objects. Look back at your computer screen. Repeat throughout the work day.
Neck Glide
For Neck
Sit comfortably upright and look straight ahead. Keeping your head and ears level, glide your head back as far as it will go. Now glide your head forward. Repeat 3 times.
Arm Massage
For Forearms
Sit at a desk or table. Place your arm in front of you with your hand palm-down. Use your thumb to press firmly on your opposite arm, moving slowly from your wrist to elbow and back down. Repeat 3 times.
Reverse the Curve
For Back And Hips
Stand with your feet slightly apart. Place your palms in the curve of your lower back. Keep your chin down and focus on an object in front of you. Bend backward, supporting your lower back with your hands. Don’t lock your knees. Hold for 5 to 10 seconds. Repeat 3 to 5 times.
Leg Extension
For Legs And Lower Back
Focus on an object at least 20’ away or as far from your work area as possible, then move your eyes around and look at other objects. Look back at your computer screen. Repeat throughout the work day.
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