Ergonomic Stretches and Exercises

Long periods of inactivity, or repetitive motions, can quickly lead to joint and muscle stiffness. For people prone to back pain and other bodily aches, this may cause a real problem. However, doing ergonomic stretches and exercises will often help relieve the tension that causes this discomfort.

Do you sit in an office chair all day...

...or work at a machine where you maintain certain positions for an extended period of time?

If yes, chances are that you are well aware of the ill-effects that inactivity can have on a human body.

Easy Ergonomic Stretches

Ergonomic exercises, sometimes called office chair exercise, are extremely easy and require VERY little effort! However, I have found that they can be quite beneficial as a way to...

• relieve stress
• lower fatigue
• re-energize
• reduce neck, shoulder, back, hip, and leg pain
• help maintain muscle tone

...and, it is widely reported, that simple ergonomic stretch exercise may also be an effective way to prevent deep vein thrombosis, or DVT - something that everyone who sits for long periods of time should be aware of.

As easy as ergonomic stretches are, I'll share a word of caution from my own physical therapists...

...begin slowly. Often when doing stretching exercises someone has been inactive for a period of time and may have stiff muscles. Sudden quick movements can easily cause muscle and joint injury, or really painful muscle cramps.

With all exercise, until I know how my body will react, I only do a couple of repetitions at first, increasing the number over time, as my body adjusts.

My Best Ergonomic Exercises

Various back pain and hip pain issues have kept me a regular customer of physical therapists and chiropractors - for years!

In an attempt to keep me pain free, they have provide what I think are some of the very best ergonomic exercises.

Please note... This website is written by a patient, NOT a practitioner. These ergonomic stretches were given to me to treat my own problems. Without the advice of a qualified medical professional, they should not be performed by other individuals.

1) Neck Ergonomic Stretches

I have found that neck stretches should be done with extreme care. Tight neck muscles are easily prone to injury and overdoing an exercise can be cause for a stiff neck.

Sideways Neck Stretch

1. Sit or stand upright. Relax shoulders and tilt head slightly, in the direction of the left shoulder. Hold for 5 seconds.
2. Return head to upright position.
3. Wait a couple of seconds (until the neck muscles have relaxed) and then tilt head slightly, in the direction of the right shoulder. Hold for 5 seconds and then return to upright position.
4. Do 5 repetitions on each side.

Forward Neck Stretch

1. Sit or stand upright. Relax shoulders and tilt head forward slightly by dropping chin closer to the chest. Hold for 5 seconds.
2. Return head to upright position
3. Wait a couple of seconds (until the neck muscles have relaxed) and repeat.
4. Do 5 repetitions.

2) Shoulder Ergonomic Stretches

I have read shoulder exercises may help reduce the risk of immobility induced frozen shoulder. However, for someone experiencing frozen shoulder, or other types of shoulder and rotator cuff problems, a doctor should be consulted prior to exercise.

Shoulder Shrug

1. Relax shoulders. Gently raise them upwards toward ears. Hold for 3 seconds and then drop them back down to a relaxed position.
2. Repeat 5 times.

Shoulder Stretches

1. Gently move left arm across the chest and in the direction of the right arm. Using the right hand, support the left arm at the elbow. Hold for 15 seconds.
2. Slowly drop the left arm down and repeat exercise with the right arm.
3. Do 5 repetitions.

Arm stretches can be an excellent way to prevent arm stiffness and elbow soreness.

Extended Arm Stretches

1. With fingers interlaced and palms facing away from you stretch arms outward.
2. Hold for 10-15 seconds.
3. Repeat 2-3 times.

Overhead Arm Stretches

1. With fingers interlaced and palms facing away from you raise arms over your head.
2. Hold for 10-15 seconds.
3. Repeat 2-3 times.

4) Fingers, Wrist, and Hand Ergonomic Stretches
...see also Typing Ergonomics

Hand exercises can be great for people who keyboard or type for long periods of time, or for someone with an occupation that allows for only limited hand movement.

Finger Stretches

1. With left arm extended straight in front of you, turn hand palm down.
2. Using the right hand, one-by-one, gently stretch the fingers of the left hand in an upward direction. Hold for 3 seconds.
3. Repeat with the right hand.
4. Do 5 repetitions with each hand.

Palm of Hand Stretch

1. Extend the left hand straight in front of you.
2. Using the right hand, grasp all of the fingers and stretch them in a backward motion. Hold for 3 seconds.
3. Repeat with the right hand.
4. Do 5 repetitions with each hand.

Stress Ball Squeeze

1. Wrap hands around a squeeze ball, or stress relief ball, squeeze fingers inward. Hold for a few seconds.
2. Repeat often throughout the day.

5) Hip Ergonomic Stretches
...see also Hip Exercises

The hip flexors can become very tight after sitting for a long period and the hip joints may begin to feel stiff. Hip exercises are designed to create more flexibility in the pelvis area, and lower back.

Leg Swing

1. To maintain balance, hold onto a chair back, or something of similar height. Swing left leg out to the left and slowly bring it back in.
2. Repeat 5 times.
3. Do 5 repetitions with each leg.

Modified Hip Lunges

1. To maintain balance, hold onto a chair back, or something of similar height.
2. Take a large step forward with your left leg.
3. Bend your left knee in the direction of your left toes. Stop when you feel tension in your hip flexors, or when your left knee is over the toes. (You may need to bend the right knee slightly.)
4. Hold for 5 seconds.
5. Repeat with right leg.
6. Do 3 repetitions with each leg.

6) Ankle and Leg Ergonomic Stretches
...see also Ankle Exercises, Hamstring Stretches, Knee Stretching Exercise

Leg exercises can be very important for people who sit for a major part of the day - especially for someone who does not have the time to do walking for exercise.

Extended Leg Stretches

1. While sitting, extend left leg. Point toes away from the body. Hold for 5 seconds.
2. Do 5 repetitions with each leg

Wall Lean

1. Stand with feet around 3 feet from a wall. Lean on the wall with the palms of your hands.
2. Slowly bend knees until you can feel the muscles in the thighs and calves begin to pull. Hold for 5 seconds.
3. Do 5 repetitions.

Ankle Stretch

1. While sitting, extend left leg. Slowly rotate ankle in clockwise direction. Return to starting position and hold for 2-3 seconds. Rotate again, but this time in a counter-clockwise direction.
2. Do 5 repetitions with each leg.

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Office Chair Exercise
Typing Ergonomics