Datasheet

Exercises

To Promote Ergonomic Comfort

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 ﬁ rmly on your opposite arm, moving it 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

Sit in a chair and straighten one leg directly in front of you. Flex your foot by

pointing your toes toward the ceiling. Flex hard for 5 seconds, then release.

Repeat 3 to 5 times. Return foot to ﬂ oor and switch legs.

There are many possible causes for physical discomfort. If you are experiencing symptoms that persist for more than two weeks or are

severe enough to interfere with your job or personal activities, consider seeking medical assistance.