October 29th, 2020

Exercises to help prevent Occupational Overuse

Reference:  Developed by Sentinel
Supported by ACC       

                                 Forward lean                                         Wrist turns                                       Finger spreads
                        Rest elbows on thighs near the knees.                       Sitting upright with arms hanging loosely.        Rest forearms on desk top or thighs.  
                         Let hands hang loosely,  Relax shoulders..               Turn hands around one way until                        Stretch fingers apart as if trying to make
                         Breathe deeply in the base of lungs.                          gentle stretching is felt.  Hold                              them longer.  Hold stretched for 3 counts then
                        Stay relaxed in this position for 6-8 breaths.             that position for the count of 5.                          relax hand for the count of 5.   Repeat 3 times.
                                                                                                                  Repeat 3 times in each direction.

                                 Arm shakes                                          Head turns                                   Shoulder circles
                 Sitting upright, drop shoulders into a.             With slight chin tuck, turn head to one                       Sitting upright , hang arms by sides.  Roll 
                            relaxed position. Let arms hang                      side then to the other.  Hold for the count           shoulders in a backward direction.  
​                 loosely.  Gently shake wrist and arms            of 5 at the end of each turn.  Repeat 5                        Repeat 10 times.
                           to the count of 5.  Repeat 3 times.           times in each direction.

              Forward and back                                                    Chin tucks                                  Side stretch with head turn
       Sitting upright with slight chin tuck, put hands on head            Sitting upright, looking straight ahead.        Sitting upright, chin tucked in, turn head
      with elbows forward.  Bend head forward and allow                  Without looking down glide chin                       to a ¼ turn to one side. Place the hand on that
      the weight of the hands to add a little stretch.                              backwards to make a double chin.              side on crown of head, hold seat with other
      Take hands off head and tip head backward as far as                Hold for the count of 5. Repeat 5 times.          hand.  Bend head forward until a stretch
      possible.  Hold for the count of 5 at the end of each                                                                                                     is felt at the top of the shoulder blade.
     movement.  Repeat 5 times in each direction.                                                                                                                 Hold for the count of 3.  Repeat 3 times
                                                                                                                                                                                                       each side.

                       Side stretch                                  Flexor stretch                                         Extensor stretch
   Sitting upright hold onto the seat with one hand.          Hold one arm straight out in front, palm up.               Rest one elbow on desk top with the thumb
  Place the other hand on top of head and gently tip        Hold the front of the fingers with the other hand.       of this hand near your nose.  Resting the other
​  head over to this side.  Hold for the count of 5.              ​Keeping fingers straight bend the wrist back.             hand on the back of the first hand, bend the first
  Repeat 5 times each side.                                                   into; a definite gentle stretch is felt in the                    hand forward until a definite gentle stretch is felt
                                                                                                   forearm and wrist.  Hold for 10 ​counts,,                       over the back of the wrist.  Hold for 10 counts, then
​                                                                                                  then  relax stretch,  Repeat 3 ​times.                               relax,  Repeat 3 times.

                 Back bending                                           Backward stretch                                         Shoulder bracing
       Standing with feet 30 cm (12" apart).  Place               Sitting upright with good lower back support,               Standing, clasp hands behind back.  Brace 
      hands on hips with fingers facing the centre               clasp hands together with arms straight                        shoulders back so that the shoulder blades
      of the back to support the lower spine.  Bend             above head.  Keeping arms straight take                        move together.  Hold at the limit of movement
     backwards as far as possible.  Hold in this                  them backwards to stretch shoulders and                     for 5 counts.  Repeat 5 times.
    positon for 10 counts.  Repeat 5  times.                        upper back.  Hold in stretched position for  
                                                                                                   5 counts.  Repeat 5 times.  

If you are experiencing pain or discomfort doing your job out friendly physiotherapists and occupational therapists can help. Just contact us
 
                                    Phone:  03 377 5280                                           Email:  [email protected]