| Home: Programs: Ergonomics @ Penn: Stretches |
Stretches You Can Do At Work
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Stretching can help reduce the chance of injury occurring.
The following guidelines should be followed when stretching:
- Do not do any stretches that cause pain.
- If you have an injury or medical condition, consult your health care provider before doing any stretching activities.
- Stretch regularly throughout the day.
- Hold each stretch for 10 to 20 seconds.
- Use fluid movements. Do not bounce.
*You will need the Quicktime player to view the videos.
Click here to download the Quicktime player.
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Place your hands on your hips and bend back gently. Watch Lower Back Stretch video.
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Place your hands behind your head and gently move your shoulder blades together and apart.
Do not push on your head. Watch video.
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Stretch your arms out and down. Watch video.
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Reach overhead with your arms as far as you can and bend gently from side to side. Watch video.
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Keeping your arms at your side, slowly roll your shoulders upward and backward.
Watch video.
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Lean your head gently toward your shoulder. Watch video.
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With your palm up, stretch your wrist gently backward by leaning on a firm surface. Stretch the back of your hand gently upward.
Watch video.
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Place your palms together in front of your chest. Keeping them together, slowly lower your hands.
Watch video.
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Make a fist with each hand and open it, spreading your fingers as fas as you can.
Watch video.
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Close your eyes for a few seconds then move your eyes in all directions. Watch video.
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