Ergo Exercise
Uploaded by
crestdavidErgo Exercise
Uploaded by
crestdavidThe 5 Minute
ERGONOMIC Break
EXERCISES
1 2 3 4
Shoulder Stretch: Shoulder Stretch: Upper Body Stretch: Triceps Stretch:
With hands in front of body, interlace fingers Use your left hand to grasp your Interlace fingers, turn palms upward With arms overhead, hold right
and turn palms away from body. Gently right arm above the elbow. Pull and straighten arms above head. elbow with left hand. Gently pull
straighten elbows and reach. Hold stretch shoulder height at right arm across Elongate arms to stretch through elbow behind your head, creating
for 10-20 seconds. Repeat at least twice. your chest. Hold for 8-10 seconds. upper sides of your rib cage. Hold a stretch down your right side.
Repeat for other shoulder. for 15-20 seconds. Hold for 8-10 seconds. Reverse
position and repeat on left side.
5 6 7 8
Shoulder Shrugs: Neck Tilts: Wrist/Forearm Stretch: Wrist/Forearm Stretch:
Raise the top of your shoulders toward Place arms behind your back, grasp Place hands at chest height palm to Place hands at chest height palm to palm
your ears until you feel the stretch in one wrist with opposite hand and palm, fingers pointing up. Push hands fingers pointing down. Pull hands and fore-
your neck and shoulders. Hold for 3-5 pull while tilting head away from the and forearms downward. Keep palms arms upward. Keep palms together and
seconds. Repeat 2-3 times. arm you are stretching. Hold for 8-10 together and elbows even. Hold for 10 elbows even. Hold 10 seconds. Repeat 3
seconds. Reverse and repeat. seconds. Repeat 3 times. times.
9 10 11 12
Side Stretch: Back and Hip Stretch: Lower Back Stretch: Hand, Wrist & Forearm Relaxation:
Stand or sit with back straight. Push Cross left leg over right leg. Keeping Place palms on lower back, fingers Relax hands and arms at your side.
one hand downward while stretching shoulders square with the front of your pointing downward. Gently push your Shake hands and arms for 30 seconds
opposite hand up and over head. body, look over left shoulder. Place right palms forward and bend your spine to loosen tension.
Hold for 8-10 seconds. Repeat for hand on left knee and apply pressure. backwards. Hold for 10-15 seconds.
opposite side. Hold for 8-10 seconds. Repeat on other Repeat 2-3 times.
side.
To avoid injuries or to prevent aggravation of existing conditions, please check with your physician prior to engaging in any exercise program.
