This document provides instructions for stretches to do while sitting at a computer to relieve neck, shoulder, and lower back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include actions like turning the head from side to side, raising and crossing arms and legs, and standing up from the desk. Doing the stretches regularly throughout the work day can help the body feel better while sitting for long periods at a computer.

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.