Proactive Exercises for Ergonomic Health

Preparing for work
Prepare for work with some warm up exercises. Relax and perform them gently, do not overstretch. Stop if you feel discomfort. Remember to stretch each side and maintain an upright position.

Head roll
Gently lower ear toward shoulder — hold 10 seconds, slowly roll chin to chest and up to opposite shoulder. Repeat several times. Do not over extend neck.

Head turns
Turn head to look over left shoulder, hold 10 seconds. Repeat for right side. Repeat several times.
Proactive Exercises

Shoulder rolls
Circle shoulders forward several times then back. Repeat 3-5 times.

Shoulder stretch
Stretch arm above head, cradle elbow with hand and gently pull elbow behind the head. Hold for 10 seconds and repeat several times.

Wrist stretch
Interlace fingers, palms outwards, straighten arms in front. Hold for 10 seconds and repeat several times.

Back arch
Stand up. Support lower back with hands and gently arch back — hold for 5-10 seconds and relax. Repeat several times.

Foot rotation
While sitting in chair straighten leg and lift foot from floor. Rotate foot and ankle both ways. Point toes up then down. Repeat several times each foot.