1. Stretches for the Back Expected Results: Reduce fatigue and improve back comfort. Reverse the Curve: (for back and hips) While standing upright with feet slightly apart... Place palms in hollow of lower back. Focus eyes on a point straight ahead (keeping chin down). Bend backward using hands to support lower back (do not lock knees). Hold for five to ten seconds and return to starting position. Repeat three to five times.

2. Stretches for the Back cont’d Pelvic Press (for abdominal muscle strength and back comfort) While sitting all the way back in chair... Tighten/contract abdominal muscles (when you do this you will feel as if you are pulling your belly button toward the backrest of the chair) Hold this position for five seconds. Relax and repeat three times. Executive Stretch (for upper back, chest and shoulders) While sitting upright in chair... Clasp hands behind head (elbows aligned with ears). Press elbows back as far as possible, squeeze shoulder blades together. Relax and repeat three times.

3. Stretches for the Legs Expected Results To improve leg circulation and comfort and reduce fatigue. Leg Extension (for legs and lower back) While sitting in chair... Straighten leg directly out in front of you. Flex foot by pointing toes toward ceiling. Hold for five seconds, then release and point toward ceiling again. Repeat three to five times. Return foot to floor and switch legs.

4. Stretches for the Whole Body Expected Benefits Reduce fatigue, promote circulation and improve comfort. While standing with arms at side..... Inhale and reach up with both arms Hold position for five seconds Return to starting position and repeat three times.

5. Stretches for the Neck Expected Results To improve neck, shoulder and upper back comfort. Head Tilt and Turn (for head and neck) While sitting upright with shoulders relaxed slowly... Lower head to shoulder, hold and repeat to other side. Turn head to look over shoulder and repeat to other side. Lower chin to chest and return to starting point. Repeat sequence three to five times.

6. Stretches for the Neck cont’d Neck Glide (for neck) While sitting comfortably upright and looking straight ahead... Keep head and ears level, glide head back, as far as it will go. Now glide head forward. Repeat three times. Shoulder and Arm Rolls (for neck, shoulders and upper back ) While sitting or standing with shoulders relaxed, slowly... Roll both shoulders backward, down and around in a circular motion. Repeat three to five times. Raise. Rotate. Lower. Repeat.

7. Stretches for the Arms Wrist Circles (for forearms) While standing or sitting upright in a chair... Hold hands out with palms down. Slowly rotate hands (as if drawing circles with fingertips). Rotate inward, then reverse motion five times each. Hand Flex (for hands and fingers) While standing or sitting… Slowly clench fists. Slowly open and spread fingers. Repeat five to ten times Expected Results To improve comfort and circulation

8. Stretches for the Arms cont’d Wrist Flex and Extension (for forearms and hands) While sitting or standing... Extend both arms in front of you, with palms facing down. Slowly bend (extend) both wrists so fingers point to the ceiling and hold for five seconds. Next, bend (flex) both wrists so fingers point to the floor and hold for five seconds. Relax and repeat. Arm Massage (for forearm) While sitting upright in chair… Place arm in front of you with palm down. Using opposite hand and beginning at wrist, apply gentle pressure with thumb. Pressing firmly and slowly, move up and down arm three times.

9. Stretches for Vision Focusing Technique (for eye relaxation) While sitting or standing... Look out a window or as far away from work area as possible. Focus on an object at least 20 feet away. Then move your eyes around and look at other objects. Look back at computer screen. Repeat often throughout the workday Palming (for eye relaxation) While sitting in a chair with elbows resting on work surface.... Cup hands over eyes, palms resting on cheekbones (avoid applying pressure on your eyeballs). Cross fingers over bridge of nose (shutting out light). Close eyes for 15 seconds while breathing deeply. Uncover eyes. Expected Results To reduce eyestrain, improve visual comfort and increase efficiency.