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Stretch breaks (also known as active breaks, micro breaks, mini breaks, etc.) will help reduce muscle tension caused when muscles remain static or fixed in one position for too long.

Muscles remaining static for prolonged periods will cause discomfort, decrease circulation, fatigue more easily, and the task undertaken will become more difficult.

Stretching can help relieve discomfort due to repetitive movements, and awkward or prolonged postures.

The following exercises are examples you can try. If you are already experiencing any neck or shoulder and arm pain or have experienced other medical problems, seek advice from your physiotherapist before beginning these stretches.

Remember to start out easy and stretch regularly. Hold the stretch 5 to 10 seconds.

EXERCISE SHOULD NOT CAUSE PAIN!

If pain persists, contact your physiotherapist.

 

NECK STRETCHES

Tuck your chin in.

Tilt your head toward each shoulder.
Turn your head from side to side, look over your shoulder.
Keep your head aligned, Avoid chin poke.
HAND STRETCHES
Make a fist, then spread your fingers as far as possible.
WRIST STRETCHES
Hold arms straight out in front of body bend your hands up and down.
FOREARM STRETCHES
Place palms together with fingers pointing toward ceiling. Keeping palms together, slowly lower hands until you feel a stretch.
SHOULDER STRETCHES
Shrug your shoulders, and then relax them. Roll your shoulders forward and backward. Gently shake your shoulders.
Pinch your shoulder blades together
Reach over head and stretch, while stretching do side bends.
UPPER BACK & ARM STRETCHES
While sitting...

Sit up straight, place your hands behind your head, move your elbows backwards to pinch your shoulder blades together.

Stretch your arms behind your back.
LOWER BACK STRETCHES
While sitting...

Bend forward in your chair and if able touch hands to floor.

Grasp leg at shin, slowly pull leg up to your chest.

Repeat with other leg.

If you have knee pain, place hands behind thighs and slowly pull.

While standing...

Place hands on hips, bend backward.

Do these as well...

1. Get out of your chair and walk. Our bodies were created to move and change positions.

2. Alternate typing tasks with break jobs or alternate work tasks.

3. Reduce repetitions.

4. Take stretch breaks.

UPPER BACK & UPPER ARM STRETCHES
Interlace your fingers with palms facing away from you body, straighten your arms and lift them toward the ceiling.

 

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