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A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
Musculoskeletal System
Exercises & Stretches
Deep Breathing
while standing, or in an otherwise relaxed position
place one hand on the abdomen and one on the chest
inhale slowly through the nose
hold for 4 seconds
exhale slowly through the mouth
repeat
Cable Stretch
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
hold for 3 seconds and relax
repeat 3 times
Sidebend: Neck Stretch
tilt head to one side (ear towards shoulder)
hold for 15 seconds
relax
repeat 3 times on each side
Diagonal Neck Stretch
turn head slightly and then look down as if looking in your pocket
hold for 15 seconds
relax
repeat 3 times on each side
Shoulder Shrug
slowly bring shoulders up to the ears and hold for approx 3 seconds
rotate shoulders back and down
repeat 10 times
Executive Stretch
while sitting, lock hands behind head
bring elbows back as far as possible
inhale deeply while leaning back and stretching
hold for 20 seconds
exhale and relax
repeat 1 time
Foot Rotation
while sitting, slowly rotate each foot from the ankle
rotate 3 times in one direction, then 3 times in the opposite direction
relax
repeat 1 time
Hand Shake
while sitting, drop arms to the side
shake hands downward gently
repeat frequently
Hand Massage (Note: Perform very gently!)
massage the inside and outside of the hand using the thumb and fingers
repeat frequently (including before beginning work)
Finger Massage (Note: Perform very gently!)
massage fingers of each hand individually, slowly, and gently
move toward nail gently
massage space between fingers
perform daily
Wrist Stretch
hold arm straight out in front of you
pull the hand backwards with the other hand, then pull downward
hold for 20 seconds
relax
repeat 3 times each
