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
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
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