Ergonomics: Simple Exercises

The following exercises will help you move strategically, stretching important muscle groups, improving circulation and minimizing the risk of injury.

Note: These exercises should be done gently and slowly. Stop immediately if the exercise is painful. Consult your doctor before trying these exercises if you have a preexisting injury or other condition which could be aggravated by these activities.

Exercise 1: Finger Stretch

Stretch your hands out, palms down, fingers spread apart. Hold for a count of five. Make hands into fists, curving wrists gently inward. Release.

Exercise 2: Wrist Stretch

Place one arm at your side. Grasp your forearm with the other hand. Bend your hand upward from the wrist. Hold for a count of five. Relax, repeat three times. Repeat using the other arm.

Exercise 3: Neck Stretch

Slowly bend your head from side to side, moving your ear towards your shoulder. Repeat three times. Slowly drop your head forward and then back three times. Then turn head from side to side three times. Repeat the entire sequence.

Exercise 4: Shoulder Rolls

Move shoulders up towards your ears, hold, then drop. Roll shoulders forward in three slow circles, then back in three slow circles. Squeeze shoulder blades together, then release. Repeat entire sequence.