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GUIDELINES:
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STRETCHES FOR THE BACK

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

WATCH THESE GOOD YouTube.com VIDEOS!
(You might want to bookmark the ones you like best.)

See the Self-Care Products web page for information on buying a massage lacrosse ball used in the technique with Kai Wheeler.

Note: If any of these stretches cause undue pain, please do not perform them or modify them so that they do not cause pain!
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.
doorway chest stretch

Doorway Chest Stretch (for upper back, chest and shoulders)

  1. Stand directly in the middle of a single doorway.
  2. With upper arms parallel to the floor, place your forearms against the inside of the doorway.
  3. Slowly step or lean forward to the furthest comfortable position so that you feel a comfortable stretch in the chest and anterior shoulder muscles.
  4. Hold this position for 15-30 seconds.
  5. Repeat with arms slightly higher or lower

This exercise can also be done one arm at a time against any wall.

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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