This document provides instructions for stretches to do while sitting at a computer to prevent neck, shoulder, and lower back pain. It recommends doing the stretches every hour or throughout the day whenever feeling stiff. The stretches take approximately 4 minutes and include actions like standing up, turning side to side, and raising arms, hands, and legs to stretch different parts of the body.

1. Computer & Desk
Stretches
Approximately 4 Minutes
Sitting at a computer for long periods often
causes neck and shoulder stiffness and
occasionally lower back pain.
Do these stretches every hour or throughout the
day, or whenever you feel stiff.
Photocopy this and keep it in a drawer.
Also, be sure to get up and walk around the
office whenever you think of it. You’ll feel better!

2. Overview

3. 3

4. 2

5. 1

6. Action!

7. 1-1

8. 1
Once more!

9. 1-2

10. Stand up!

11. 2

12. 3-left side

13. 3
Turn the other
side!

14. 3-right side

15. 4

16. 5-1

17. 5-2

18. 5-3

19. 6-right arm & hand

20. 6
Turn the other
side!

21. 6-left arm & hand

22. 7

23. 8

24. Sit down and
raise the left
hand!

25. 9-right up & left down

26. 9
Turn the other
side!

27. 9-right down & left up

28. 9
Raise and cross
the left leg!

29. 10-left arm & leg

30. 10
Turn the other
side!

31. 10-right arm & leg

32. 11-1

33. 11
Once more!

34. 11-2

35. 12

36. The End.
Continue Again?!
Or
Press “ESC” to Stop.