Stretching Exercises

Prolonged sitting at a desk or computer terminal can cause muscular tension and pain. But, by taking a five or ten minute break to do a series of stretches, your whole body can feel better. Its also helpful to learn to stretch spontaneously, throughout the day, stretching any particular area of the body that feels tense for a minute of two. This will help greatly in reducing and controlling unwanted tension and pain.

How to Stretch

Stretching should be done slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for 5-20 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn't, just ease off slightly into a more comfortable stretch. The easy stretch reduces tension and readies the tissues for the developmental stretch.

After holding the easy stretch, you can move a fraction of an inch farther into the stretch until you feel mild tension again. This the developmental stretch which should be held for 10-15 seconds. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painful, you are over-stretching. Ease off a bit to a comfortable stretch. The developmental stretch reduces tension and will safely increase flexibility.

Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don't worry about how far you can stretch, stretch relaxed and limberness will become just one of the many byproducts of regular stretching.

Shoulder Shrug | Neck Stretch | Mid-Back Stretch | Chest Stretch | Wrist Extensor Stretch | Wrist Flexor Stretch | Prayer Stretch | Hamstring Stretch

Shoulder Shrug
Helps reduce upper back and neck discomfort.

STEP 1) Stand or sit straight up; arms relaxed by your side

STEP 2) Slowly roll shoulders straight up towards your ears		  Stretching Exercises - image from shoulder shrug steps 1-2

STEP 3) Then squeeze shoulders together, and let them roll down and back; movement should be smooth and circular, and should take 3-5 seconds; a mild, comfortable stretch should be felt through your shoulders and lower neck

STEP 4) Repeat 5 times		  Stretching Exercises - image from shoulder shrug steps 3-4

Return to the exercise index.

Neck Stretch
Helps reduce upper back and neck discomfort.

STEP 1) Put left arm behind your back

STEP 2) Slowly bend your right ear toward your right shoulder; a mild, comfortable stretch should be felt through neck and upper shoulder

STEP 3) Hold 10 seconds, release slowly

STEP 4) Switch sides

  Stretching Exercises - image from neck stretch

Return to the exercise index.

Mid-Back Stretch
Helps reduce fatigue between shoulder blades.

STEP 1) Reach both arms straight out in front of you (standing or sitting)

STEP 2) Grab your left wrist lightly and pull left arm an inch further out

STEP 3) Inhale deeply and hold for 5 seconds; a mild, comfortable stretch should be felt in your mid back, between your shoulders

STEP 4) Hold stretch for 5 seconds, exhale and release slowly, switch sides

  Stretching Exercises - image for mid-back stretch

Return to the exercise index.

Chest Stretch
Helps increase circulation to the arms and hands.

STEP 1) Place a relaxed slightly bent arm on a stationary object (your hand should be directly to your side and below your shoulder)

STEP 2) Slowly rotate your body away from your hand; a mild, comfortable stretch should be felt through your chest and shoulder

STEP 3) Hold stretch 10 seconds, release slowly

STEP 4) Switch sides

  Stretching Exercises - image for chest stretch

Return to the exercise index.

Wrist Extensor Stretch
Helps reduce forearm and wrist fatigue.

STEP 1) Straighten your right arm out in front of you

STEP 2) Point your fingers towards floor

STEP 3) Use your left hand to mildly stretch the right wrist further; slowly rotate right fingers to point away from your body; a mild comfortable stretch should be felt through the top of your forearm

STEP 4) Hold 10 seconds

STEP 5) Switch sides

  Stretching Exercises - image for wrist extensor

Return to the exercise index.

Wrist Flexor Stretch
Helps reduce forearm and wrist fatigue.

STEP 1) Straighten your left arm out in front of you

STEP 2) Bend your wrist backwards, point your fingers up

STEP 3) Use your right hand to mildly stretch the bending wrist further; a mild, comfortable stretch should be felt through the bottom of your forearm

STEP 4) Hold 10 seconds

STEP 5) Switch sides

  Stretching Exercises - image for wrist flexor

Return to the exercise index.

Prayer Stretch
Helps reduce hand and forearm fatigue.

STEP 1) Place your fingertips together in a prayer position (no other part of your hand should touch)

STEP 2) Slowly move hands down from eye level to chest level; slowly rotate fingers to point towards your chest; a mild, comfortable stretch should be felt through your fingers, hands and wrist		  Exercise Stretches - image for prayer stretch steps 1-2

STEP 3) Hold stretch for 10 seconds, release slowly

STEP 4) Repeat 2 to 3 times		  Exercise Stretches - image for prayer stretch steps 3-4

Return to the exercise index.

Hamstring Stretch
Helps reduce lower back discomfort.

STEP 1) Standing, put your left leg straight out in front of you (can be performed with your heel on 2-6″ step or flat on ground)

STEP 2) Lift your left toes up so only your heel touches the ground or step

STEP 3) Keeping your back as straight as possible, bend forward from your hip; a mild, comfortable stretch should be felt at the back of your thigh

STEP 4) Hold stretch for 10 seconds, release slowly

STEP 5) Switch sides

  Stretching Exercises - image for hamstring stretch

Return to the exercise index.

If you have any questions please contact your physician, therapist, supervisor, or the UW-Madison EH&S Occupational Health Ergonomics Department.

Any therapy or exercise should be prescribed, supervised, and instructed by a trained healthcare professional. UW-Madison EH&S is not liable for any injury or pain resulting from recommendations found on this web site. Please seek medical advice if your symptoms or pain increase, and allow your medical or therapy professional to prescribe the exact exercise progression that is based on medical necessity and the specific condition for which you are being treated.

Micro-break Stretches. ErgoAnswers (2007). Retrieved on 2008-12-03.

Workplace Assessments

Ergonomics: Workplace Assessments

For office computer workstation concerns:

Complete the online Office Symptom Survey.

For ergonomic requests including material handling, back safety, lab safety, and/or animal handling safety:

1) Print and complete the two-page Non-Office Symptom Survey (PDF).
2) Contact your supervisor to share your workstation concerns.
4) Send the two-page PDF to the Eronomic Contacts and schedule an ergonomic appointment.