Exercises for the Workplace

Neck and Shoulders







· Bring the right ear toward right shoulder - make sure shoulder is pressed down. Repeat on left side.

· Turn to look over the right shoulder as far possible - repeat on left side - keep the head upright and straight as you do this.

· Look down and push the shoulders back - this helps to loosen up any tension that may exist in the neck and shoulders.

* Place hands on knees and rotate the shoulders forward three to five times

* Roll shoulders backward three to five times

* Raise the arms out to the sides and shoulder height

* Bend the elbows and bring the hands in toward the chest and then extend the arms

* Repeat three to five times

* Extend the arms out to the sides at shoulder level

* Cross the arms in front of you with right hand on the top.

* Extend the arms out to the sides and cross the arms with left hand on top.
Repeat thrice


Exercises for the hands, wrists and forearms:







These exercises help prevent damage to the arms and hands and help prevent arthritis.

* Extend the arms in front; point the fingers upward and then downward.

* Clench the hands and then stretch the fingers out.

* With clenched fists, perform wrist rotations.

* Clench the hands and point them upward and then downward.

· Extend right arm forward at shoulder level with left hand push the right hand back wards. Repeat on the other side

· Keep the thumb straight and fold index finger over the thumb keep all the fingers parallel to the index finger bent at the second knuckles. Rotate both clock wise and anti clock wise three times. Bend them down and up three times


Exercises for the Back

· While sitting in the chair place hands on knees and perform convex arch

· Then pull your back inward making a concave shape of the back.

· Repeat three times.


· Place the left hand on right shoulder and right arm across the lower back

· Twist to the right and look over the right shoulder

· Repeat on the other side.


Exercises for the Legs, Feet and Ankles

· Wiggle the toes.

· Perform ankle rotations.

· Point and then flex the feet.

· Bend and extend the knee.

· Rotate the legs inward and outward