TAKE A STRETCH BREAK!

Did you know that taking frequent, short rest breaks throughout the day can help you reduce tension and discomfort, restore energy, and even boost productivity?

Take a 5-minute break away from your computer every 1/2 hour!

Get up from your computer and move around

Rotate your job tasks to avoid constant computer work

Try a few stretches. The instructions below describe different stretching exercises.*

(STRETCHES.PDF)

Remember these basics while stretching:

Pain is not gain! Stretch until you feel a mild tension that relaxes as you hold the stretch. If a stretch hurts, ease up on the amount of stretch. Stop doing the stretch if you cannot do it without pain.

Don't bounce! Hold each stretch 5 to 30 seconds.

Breathe slowly and deeply while you stretch.

*Consult your health care provider before beginning a stretching program if you have had any recent surgery, muscle or joint problems.

Neck Stretches

Chin Tucks

Sit or stand up straight with your shoulders relaxed. Look straight ahead.

Slowly tuck in your chin.

Hold for 5 seconds.

Release.

Repeat several times.

Head Tilt

Sit or stand up straight with your shoulders relaxed. Look straight ahead.

Slowly tilt your head to one side, bringing your ear toward your shoulder.

Hold for 10-20 seconds. Feel a gentle stretch on the side of your neck.

Then tilt your head slowly to the other side.

Repeat 2 or 3 times on each side.

Neck Stretch

Sit or stand up straight with your shoulders relaxed. Look straight ahead.

Slowly turn your chin toward one shoulder.

Hold for 8 to 10 seconds, then relax.

Repeat several times.

Shoulder/Upper Back Stretches

Shoulder Shrug

Sit or stand up straight with your shoulders relaxed. Look straight ahead.

Lift your shoulders toward your ears until you feel a slight tension in your neck and shoulders.

Hold for 5 seconds.

Relax your shoulders into their normal position.

Repeat 2 or 3 times.

Upper Back Stretch

Sit or stand up straight with your shoulders relaxed. Look straight ahead.

Interlace fingers behind your head with your elbows out to the side.

Pull your shoulder blades together in back until you feel a slight tension in your upper back and shoulder blades. Don't arch your back.

Upper Arm Stretches

Upper Arm Stretch

Sit or stand up straight with your shoulders relaxed. Look straight ahead.

Put your hand on your back with your elbow pointing up toward the ceiling.

Gently pull your elbow behind your head with your opposite hand until you feel an easy stretch in your shoulder or upper arm.

Hold for 30 seconds.

Repeat on the opposite side.

Arm Stretch

Sit or stand up straight with your shoulders relaxed. Look straight ahead.

Interlace your fingers. Then push your palms up toward the ceiling, stretching your arms up over head. Don't arch your back.

Hold for 10 to 20 seconds.

Repeat 3 times.

Wrist/Forearm Stretches

Wrist/Forearm Stretch 1

Sit or stand up straight.

Hold one arm out straight in front of you with your elbow straight. Push your palm away from you with your fingers up.

Gently bend wrist back by pushing on fingers of outstretched hand with opposite hand.

Hold for 5 seconds.

Repeat on opposite hand.

Wrist/Forearm Stretch 2

Sit or stand up straight.

Hold one arm out in front of you with your elbow straight

Gently bend hand down with opposite hand until a gentle stretch is felt.

Hold for 5 seconds.