Return to top
return to homepage

Ergonomic Stretches and Exercise

Helpful ergonomic stretches and ergonomic exercises for good posture. You can do most of this at your desk.

This ergonomic exercises page focuses on S-T-R-E-T-C-H-I-N-G.

ergonomic exercises

Upper Back Stretch

  • Interlace fingers behind head with elbows out.
  • Pull shoulder blades together
  • Hold 5 seconds, then relax.
    ergonomic wrist exercise

    Wrist/Forearm Stretch

  • Place hands palm to palm
  • Move hands downward, keeping palms together and elbows even.
  • Hold 5-8 seconds.
    ergonomic stretches for the wrist

    Wrist/Foream Stretch 2

  • Place hands palm to palm
  • Rotate palms around until they face downward keeping elbows even.
  • Hold 5-8 seconds
    ergonomic exercises stretches

    Hand/Finger Stretch

  • Separate and straighten fingers
  • Hold 10 seconds
  • Bend fingers at knuckle and hold 10 seconds
  • Separate and straighten again.
    ergonomic back stretches exercises

    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
    ergonomic back stretches exercises

    Back Stretch

  • Lean forward
  • Keep head down and neck relaxed
  • Use hands to push yourself back up
    ergonomic upper back stretches

    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
    ergonomic exercises

    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
    ergonomic exercises stretching

    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
    ergonomic neck exercises

    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.

    Thank you for reading 'Ergonomic Exercises and Stretches'!

    Go back to Ergonomic Exercises.

    Return from Ergonomic Stretches to Ergonomics Info Home


    • Ergo Life Mailing List

    Subscribe to
    Special Updates
     Email

    Name

    Then


    I keep this private

    Latest Entries

    Define Ergonomics - What is Ergonomics?

    Define Ergonomics, what is ergonomics, ergonomics definition, definition of ergronomics, ergonomic

    Permalink -- click for full blog post "Define Ergonomics - What is Ergonomics?"

    Racing Game Chair - Playseat Evolution Gaming Seat

    Introducing the popular racing game chair: Playseat Evolution Gaming Seat. This gaming chair has hundreds of positive user reviews. For the ultimate realistic racing experience!

    Permalink -- click for full blog post "Racing Game Chair - Playseat Evolution Gaming Seat"

    Office Chair Reviews - Ergonomic Chair Reviews

    Office Chair Reviews - A review of chairs sorted by function, design, type and brand.

    Permalink -- click for full blog post "Office Chair Reviews - Ergonomic Chair Reviews"

    Human Posture for Sitting, Standing, Lifting

    What is the correct human posture for sitting, standing and lifting? Read more about basic workplace ergonomics to prevent future back problems.

    Permalink -- click for full blog post "Human Posture for Sitting, Standing, Lifting"

    Correct Posture, Proper Sitting Posture and Fixing bad posture

    Correct Posture. What is it? This article addresses posture improvement, fixing bad posture, proper sitting posture and posture at a computer.

    Permalink -- click for full blog post "Correct Posture, Proper Sitting Posture and Fixing bad posture"

    10 Steps to a Healthy Back

    Do you have a healthy back? Do you want to avoid future back and posture problems? Here are some basic 10 Steps to a Healthy Back

    Permalink -- click for full blog post "10 Steps to a Healthy Back"

    Ergonomics-Info.com

    For a healthier worklife and elegant posture.
    Subscribe To This Site
    XML RSS
    Add to Google
    Add to My Yahoo!
    Add to My MSN
    Subscribe with Bloglines

    Enjoy This Site?
    Then why not use the button below, to add us to your favorite bookmarking service?

    | Homepage | About |Contact me |Site Search |

    footer for Ergonomics-info.com


    Return to top

    Ergonomics-info.com Copyright© 2010