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Ergonomic Exercises: 4 3 2 1 The 5 Minute Break

This document provides a series of 12 ergonomic exercises to perform during a 5 minute break from work. The exercises target different areas of the body including shoulders, neck, upper back, wrists, and lower back. Each exercise instructs how to position the body and how long to hold stretches in order to relieve tension in muscles commonly affected by prolonged sitting.

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John W
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261 views1 page

Ergonomic Exercises: 4 3 2 1 The 5 Minute Break

This document provides a series of 12 ergonomic exercises to perform during a 5 minute break from work. The exercises target different areas of the body including shoulders, neck, upper back, wrists, and lower back. Each exercise instructs how to position the body and how long to hold stretches in order to relieve tension in muscles commonly affected by prolonged sitting.

Uploaded by

John W
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The 5 Minute

Break
ERGONOMIC
EXERCISES
1

Shoulder Stretch:
With hands in front of body, interlace fingers
and turn palms away from body. Gently
straighten elbows and reach. Hold stretch
for 10-20 seconds. Repeat at least twice.

Shoulder Shrugs:
Raise the top of your shoulders toward
your ears until you feel the stretch in
your neck and shoulders. Hold for 3-5
seconds. Repeat 2-3 times.

Side Stretch:
Stand or sit with back straight. Push
one hand downward while stretching
opposite hand up and over head.
Hold for 8-10 seconds. Repeat for
opposite side.

Shoulder Stretch:
Use your left hand to grasp your
right arm above the elbow. Pull
shoulder height at right arm across
your chest. Hold for 8-10 seconds.
Repeat for other shoulder.

Upper Body Stretch:


Interlace fingers, turn palms upward
and straighten arms above head.
Elongate arms to stretch through
upper sides of your rib cage. Hold
for 15-20 seconds.

Neck Tilts:
Place arms behind your back, grasp
one wrist with opposite hand and
pull while tilting head away from the
arm you are stretching. Hold for 8-10
seconds. Reverse and repeat.

10

Back and Hip Stretch:


Cross left leg over right leg. Keeping
shoulders square with the front of your
body, look over left shoulder. Place right
hand on left knee and apply pressure.
Hold for 8-10 seconds. Repeat on other
side.

Wrist/Forearm Stretch:
Place hands at chest height palm to
palm, fingers pointing up. Push hands
and forearms downward. Keep palms
together and elbows even. Hold for 10
seconds. Repeat 3 times.

11

Lower Back Stretch:


Place palms on lower back, fingers
pointing downward. Gently push your
palms forward and bend your spine
backwards. Hold for 10-15 seconds.
Repeat 2-3 times.

Triceps Stretch:
With arms overhead, hold right
elbow with left hand. Gently pull
elbow behind your head, creating
a stretch down your right side.
Hold for 8-10 seconds. Reverse
position and repeat on left side.

Wrist/Forearm Stretch:
Place hands at chest height palm to palm
fingers pointing down. Pull hands and forearms upward. Keep palms together and
elbows even. Hold 10 seconds. Repeat 3
times.

12

Hand, Wrist & Forearm Relaxation:


Relax hands and arms at your side.
Shake hands and arms for 30 seconds
to loosen tension.

To avoid injuries or to prevent aggravation of existing conditions, please check with your physician prior to engaging in any exercise program.

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