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STRETCHES FOR THE BACK

 STRETCHES FOR:
• Arms and Hands
• Neck
• Back
• Legs
• Eyes
• Whole Body

GUIDELINES:
• General
• Workstation
• Laboratory
• Other Occupations
• Home, Sports, & Hobby
• ErgoKids Program
• Ergonomics & Aging 		Expected Results:
Reduce fatigue and improve back comfort.

reverse back

Reverse the Curve (for back and hips)

While standing upright with feet slightly apart...
  1. Place palms in hollow of lower back.
  2. Focus eyes on a point straight ahead (keeping chin down).
  3. Bend backward using hands to support lower back (do not lock knees).
  4. Hold for five to ten seconds and return to starting position.
  5. Repeat three to five times.


executive stretch

Executive Stretch (for upper back, chest and shoulders)

While sitting upright in chair...
  1. Clasp hands behind head (elbows aligned with ears).
  2. Press elbows back as far as possible, squeeze shoulder blades together.
  3. Relax and repeat three times.
back/pelvis

Pelvic Press (for abdominal muscle strength and back comfort)

While sitting all the way back in chair...
  1. Tighten/contract abdominal muscles (when you do this you will feel as if you are pulling your belly button toward the backrest of the chair)
  2. Hold this position for five seconds.
  3. Relax and repeat three times.



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