Core Concepts - Spinal and Sports Injuries

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Exercises and Stretches you can do at your desk

Stretches for the shoulder and neck

• Shoulder stretch
• Side neck stretch
• Upper neck stretch
• Neck rotators stretch

Relaxation for the eyes

• Eye relaxation

Stretches for the arms

• Shoulder joint stretch
• Chest stretch
• Wrist stretch 1
• Wrist stretch 2

Stretches for the back

• Low Back stretch
• Back Rotation Stretch
• Abdominal Stretch
• Back Side flexors

Stretches for the leg

• Hamstring stretch
• Quadriceps stretch
• Butt Stretch
• Calf stretch

Exercises to aid blood circulation

• Ankle pumps
• Back twist exercise
• Hand pumps

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Take An Ergo-Break Stretches

Had been working hard at the desk? Feeling sore, stiff and ache all over the body? Try these simples stretches and exercises. They relax those tight muscles, prevent repetitive strain injuries, improve blood circulation and relieve tension and ache. You will feel better and be more productive for the rest of the day.

Shoulder stretch

To relieve the heaviness and tightness on your shoulder and neck that is caused by poking the chin out.

Instructions

• In sitting, look straight ahead and glide your chin backwards to make a double chin.

• Place your right palm on your left side of the head and gently push your right ear toward your right shoulder so that your head is tilted to the right.

• Keep the left shoulder down. You will feel a stretch at the left upper shoulder.

• Hold for 20 seconds. Return to upright position. Repeat three each side.

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