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ERGOKIDS

Stretches for Kids

GUIDELINES:
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Stretches should be done slowly and smoothly, without bouncing or stretching to the point of pain. Breathe steadily during the stretch. Repeat each 3 times.

Illustrations by Jeff Marinello
From: Children and Safe Computing: Keep Your Child RSI-Free, by Maureen Clancy. New York: Upright Press, 1999.

Reach for the Sun: Stand with feet hip-width apart and arms at sides. Lift arms over head and reach up with the right hand and then the left hand until a gentle stretch is felt in each arm and down the sides of the body. Be sure to keep the shoulders relaxed. Then fan arms out and down to sides.
Shrugs: Stand with feet together and arms at sides. Inhale and shrug shoulders up toward ears and hold for a count of 5, then exhale and let them drop down.

Safe Computer Workstation Design

What You Can Do at School

What You Can Do at Home

Stretches for Kids

Resources for Kids

Talk to the Hand: Stand near a wall with feet together. Extend right arm out to wall and straighten elbow with palm against wall until a gentle stretch is felt on the underside of the forearm. Hold for a count of 10. Be sure to keep the shoulders relaxed. Do the same with the back of the hand against wall until a gentle stretch is felt on the top of the forearm.
Listen to Your Shoulder: Stand or sit with feet together and arms at sides or on lap. Gently bring the right ear to the right shoulder (keeping the shoulder relaxed) until a gentle stretch is felt on the left side of the neck. Hold for a count of 10. Do the same with the left ear until a gentle stretch is felt on the right side of the neck and shoulder.
Eye Fitness Training: Every 20 minutes, look 20 feet away for 20 seconds. Then look back at the monitor, then 20 feet away.