• Try to stretch after spending periods of time in static postures (i.e. carrying, driving, sitting).

• Try to stretch after completing repetitive movements (i.e. lifting, collating, marking).

• Break up task by alternating heavy work with other work tasks, which don’t require repetitive movements or maintained postures.

• Take regular stretching breaks (3 to 5 minutes every hour).

• Hold stretches for 10 seconds.

• Stretches should feel comfortable. If you do feel pain, discontinue and consult your doctor/physio.

Guid

elin

es

Neck stretch (Pendulum)

Lean left ear towards your shoulderwithout moving your shoulder.Repeat with right.

Upper back Stretch

Place hands behind yourhead and open yourelbows to the side as faras you can.

stre

tche

s Shoulder stretch

Stretch arm across front ofbody, cradle elbow withhand and gently pull elbowtowards opposite shoulder.Avoid twisting.

Lower back stretch

Support lower back with handsand lean backwards while liftingchest. Relax and return tostarting position.

Shoulder stretch

Stretch arm above head,cradle elbow with hand andgently pull elbow behind head.

Wrist stretch

Standing with your armsdown in front of you,make a soft, loose fistwith your right hand.Keeping your elbowstraight, bend the wristand fingers so this handis within your left hand so that you feel a stretchin the front of the forearm – count to 10. Changearms and repeat 3 times with each hand.

Chest stretch

Grasp hands behind back, pushchest out and push arms upwardsand backwards.

Comcare Australia, Officewise: A guide to health and safety in the office.Commonwealth of Australia: Sydney.

For further information see; www.comcare.gov.au/publications/officewise/officewise.html

Ref

eren

ceOffice stretches

2004