This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office 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.