Transcription of ERGONOMIC EXERCISES The 5 Minute Break
1 481211103765921 Shoulder Stretch:With hands in front of body, interlace fingers and turn palms away from body. Gentlystraighten elbows and reach. Hold stretchfor 10-20 seconds. Repeat at least Body Stretch:Interlace fingers, turn palms upwardand straighten arms above arms to stretch through upper sides of your rib cage. Holdfor 15-20 Shrugs:Raise the top of your shoulders toward your ears until you feel the stretch inyour neck and shoulders. Hold for 3-5seconds. Repeat 2-3 Stretch:Place hands at chest height palm topalm, fingers pointing up. Push handsand forearms downward.
2 Keep palmstogether and elbows even. Hold for 10seconds. Repeat 3 Tilts:Place arms behind your back, graspone wrist with opposite hand andpull while tilting head away from thearm you are stretching. Hold for 8-10seconds. Reverse and and Hip Stretch:Cross left leg over right leg. Keepingshoulders square with the front of yourbody, look over left shoulder. Place righthand on left knee and apply for 8-10 seconds. Repeat on Stretch:Place hands at chest height palm to palmfingers pointing down. Pull hands and fore-arms upward. Keep palms together andelbows even. Hold 10 seconds.
3 Repeat Stretch:With arms overhead, hold rightelbow with left hand. Gently pullelbow behind your head, creatinga stretch down your right for 8-10 seconds. Reverse position and repeat on left Stretch:Stand or sit with back straight. Pushone hand downward while stretching opposite hand up and over for 8-10 seconds. Repeat foropposite avoid injuries or to prevent aggravation of existing conditions, please check with your physician prior to engaging in any exercise Back Stretch:Place palms on lower back, fingerspointing downward. Gently push yourpalms forward and bend your spinebackwards.
4 Hold for 10-15 2-3 , Wrist & Forearm Relaxation:Relax hands and arms at your hands and arms for 30 secondsto loosen Stretch:Use your left hand to grasp yourright arm above the elbow. Pullshoulder height at right arm acrossyour chest. Hold for 8-10 seconds. Repeat for other 5 Minute BreakERGONOMIC EXERCISES
