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Exercises & Stretches

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Eye Exercises

Eye Comfort Exercises
  1. Blinking (produces tears to help moisten and lubricate the eyes)
  2. Yawning (produces tears to help moisten and lubricate the eyes)
  3. Expose eyes to natural light
Palming 
  1. while seated, brace elbows on the desk and close to the desk edge 
  2. let weight fall forward 
  3. cup hands over eyes 
  4. close eyes 
  5. inhale slowly through nose and hold for 4 seconds 
  6. continue deep breathing for 15-30 seconds
Eye Movements
  1. close eyes 
  2. slowly and gently move eyes up to the ceiling, then slowly down to the floor 
  3. repeat 3 times 
  4. close eyes 
  5. slowly and gently move eyes to the left, then slowly to the right 
  6. repeat 3 times
Focus Change 
  1. hold one finger a few inches away form the eye 
  2. focus on the finger 
  3. slowly move the finger away 
  4. focus far into the distance and then back to the finger 
  5. slowly bring the finger back to within a few inches of the eye 
  6. focus on something more than 8 feet away 
  7. repeat 3 times

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Back Strengthening

The muscles in the back are unlike many other muscles in your bodyŚ they are almost always in use. They hold your torso in an upright position throughout your day. They assist you every time you pick something up, whether it's a pen or a concrete block. They support posture while you sit in your chair, and they even work at night when you sleep.

In order for you to understand what is good posture and what is bad postureŚ let's take a look at how your back is designed:

Three Curves of Your Back: Your back is composed of three natural curves that form an S-shape. When your three natural curves are properly aligned, your ears, shoulders, and hips are in a straight line. Without support from strong, flexible muscles, your back loses its three natural curves. Poor posture can lead to pain and serious injury. 

When you use good posture, your back is aligned in three natural curves supported by strong, flexible muscles. Good posture helps prevent back strain and pain.

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Musculoskeletal System Exercises & Stretch

Deep Breathing
  1. while standing, or in an otherwise relaxed position 
  2. place one hand on the abdomen and one on the chest 
  3. inhale slowly through the nose 
  4. hold for 4 seconds 
  5. exhale slowly through the mouth 
  6. repeat
Cable Stretch 

  1. while sitting with chin in, stomach in, shoulders relaxed,
    hands relaxed in lap, and feet flat on the floor,
    imagine a cable pulling the head upward 
  2. hold for 3 seconds and relax 
  3. repeat 3 times
Sidebend: Neck Stretch 

  1. tilt head to one side (ear towards shoulder) 
  2. hold for 15 seconds 
  3. relax 
  4. repeat 3 times on each side
Diagonal Neck Stretch 

  1. turn head slightly and then look down as if looking in your pocket 
  2. hold for 15 seconds 
  3. relax 
  4. repeat 3 times on each side

Shoulder Shrug 

  1. slowly bring shoulders up to the ears and hold for approx 3 seconds 
  2. rotate shoulders back and down 
  3. repeat 10 times
Executive Stretch 
  1. while sitting, lock hands behind head 
  2. bring elbows back as far as possible 
  3. inhale deeply while leaning back and stretching  
  4. hold for 20 seconds 
  5. exhale and relax 
  6. repeat 1 time
Foot Rotation 

  1. while sitting, slowly rotate each foot from the ankle 
  2. rotate 3 times in one direction, then 3 times in the opposite direction 
  3. relax
  4. repeat 1 time
Hand Shake 

  1. while sitting, drop arms to the side 
  2. shake hands downward gently 
  3. repeat frequently
Hand Massage (Note: Perform very gently!) 
  1. massage the inside and outside of the hand using the thumb and fingers
  2. repeat frequently (including before beginning work)
Finger Massage (Note: Perform very gently!) 

  1. massage fingers of each hand individually, slowly, and gently 
  2. move toward nail gently 
  3. massage space between fingers 
  4. perform daily
Wrist Stretch 
  1. hold arm straight out in front of you 
  2. pull the hand backwards with the other hand, then pull downward 
  3. hold for 20 seconds 
  4. relax 
  5. repeat 3 times each 

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Warming Up for Work

Just as an athlete prepares before playing a sport, you too should prepare before work to help prevent back injuries. These slow stretches help prevent back injuries and make your muscles more flexible.

Hold each position for 20 seconds and repeat 3 times before work.

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Exercises & Stretches