Office stretches

Consider doing these periodically during the day.

Chest and trap stretch

• Place your hands behind your head above your neck and interlock your fingers.
• Squeeze your shoulder blades together and bring elbows back as far as you can.
• Hold for 15 seconds.
• Relax and repeat.
   

Forearm stretches

• With your right elbow straight, raise your right arm to shoulder height.
• With your left hand, pull your fingers back towards your face. Only apply enough tension to feel a slight stretch in your forearm.
• Hold for 15 seconds then relax.
• Grasp the back of your right hand with your left hand and gently pull your fingers down toward the floor.
• Only apply enough tension to feel a gentle pull along the top of your forearm.
• Hold for 15 seconds then relax.
• Repeat with your other hand.
  
  

Shoulder shrugs

• Lift your shoulders up toward your ears and squeeze until you feel a stretch.
• Slowly roll your shoulders forward until they are fully down and relaxed; repeat eight times.
• Do the reverse exercise by rolling your shoulders backwards eight times.  
  
  
  
  
  
  

Shoulder stretch

• Put your left hand under your right elbow.
• Lift your right elbow and pull across the chest using your left arm keeping your upper body straight.
• Hold stretch for 15 seconds.
• Relax and return to a neutral position.
• Repeat the exercise with your other arm.
  
  

Side neck stretch

• Looking straight ahead and keeping your shoulders down, tilt your head to the left until you feel a slight stretch at the base of your neck.
• Hold for 15 seconds.
• Relax and repeat a second time.
• Repeat the exercise on your right side. 
  
  
  
  
  

Tricep stretch

• Lift your right arm up and bend your elbow with your forearm behind your head.
• Using your left hand, pull your elbow toward your head until you can feel the stretch in your tricep.
• Hold for 15 seconds.
• Relax and repeat a second time.
• Repeat the exercise with your left arm.
  
  
  
  

For more on this topic, visit saif.com/ergo.