General Stretching and Tips: The Office Setting
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General Stretching and Tips: The Office Setting © 2020 Premise Health. All material contained in this presentation is extremely confidential and is not for distribution.
Our Goal
• We at Premise Health want to help during the transition from office to
working from home.
• It’s important to adjust your at home workstation to you, in order to
reduce unwanted strain and injury.
• The neck, back, and wrists can be common places that become
painful or irritated after a long day of office work.
• Use this included information to determine if your home set up is
appropriate for you along with exercises to keep you
mobile throughout the day.
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.
Ergonomic Tips for Setting Up Home Work Space
• Make sure elbows are bent at 90 degrees
• Feet on ground
- Use foot rest or reams of paper
• Adjust monitor to arms distance away to reduce strain on eye
- The top of your screen should be at eye level
- Using 2 monitors?
• Your body should be in the middle of the two screens
- Using a laptop?
• Use a kickstand or books to raise the screen eye level
• Make sure keyboard is placed in position to protect wrists from being in extended
position for too long
• When using mouse:
- Move from elbow not shoulder to reduce overuse injuries
• When using a phone:
- Use headset or headphones OR…Place phone on non-mouse side so you use hand vs neck to
cradle phone
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.
General Stretch Guidelines
• Stretching exercises have been
designed to warm up muscles, improve
flexibility and help prevent soft-tissue
injuries.
• Stretches should take no longer than 5
min in duration to complete.
• Get up every hour and take breaks to
walk around house, get a snack, stay
hydrated, and chat with family.
• Stretching should not cause pain or
discomfort.
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.
Neck Side Bend
Hold 5 sec, Repeat 3X each side Neck Rotation
Hold 5 sec, Repeat 3X each side
Tilt your head sideways, pulling ear
toward shoulder. Turn your head as if looking over the shoulder, return to
center, Repeat to other side.
Return to starting position and Repeat
to other side.
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.
Trunk Rotation
Hold 5 sec and perform to other side. Repeat 3X each Overhead Stretch
side. Hold 5 sec count, Repeat 5 times
Rotate to the right as far as is comfortable, Return to Interlock your fingers. Reach above your head by stretching
center. your arms up.
Now, rotate to the left as far as is comfortable, Return to
center.
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.
Shoulder Circles Low Back Stretch
Perform 10X one direction, Repeat 10X
Hold 5 sec then return to upright posture. Repeat 5
opposite direction
times.
Raise both shoulders up as far as possible
Standing, place both of your hands on your low back.
toward your ears.
Slowly bend backwards as far as is comfortable.
Now make shoulder circles bringing shoulders
backward, downward, forward and upward
Do not extend the neck to prevent straining the muscles
again
around the neck
Repeat opposite direction
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.
Seated Figure 4 Seated Hamstring Stretch
From Seated position, place Right ankle over Left
knee. While sitting at edge of chair, extend one leg in front of the
body with heel in contact to the floor.
Gently apply pressure to Right knee as you lean Maintaining straight posture, reach naval towards extended
forward to gentle tension. thigh until gentle tension. Try not to allow rounding of back.
Hold for 30 sec, Repeat on other side.
Hold 30 sec, then Repeat on other side.
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.
Wrist Circles Wrist Stretch
Perform 10X one direction, Repeat 10X opposite direction. Hold 5 sec, Repeat 2 times each arm.
Extend your arms forward, elbows at sides and slowly make Extend your arm in front with palm facing down.
circles with both wrists.
With your opposite hand, bend your wrist downwards until
Keep your fingers relaxed in fist position. you feel a comfortable stretch.
Repeat with palm up until comfortable stretch
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.Other Helpful Tips
Reduce brightness of screens (computer,
phones, iPad, etc) throughout day, especially
at night before bedtime
- How to adjust brightness on Apple Products
• Settings
• Scroll down to Display & Brightness
• Adjust brightness to desired level
• Can also adjust from light to dark mode for night
time
- How to adjust brightness on Android Products
• Swipe down from the top of the screen to reveal
the notification shade
• Depending on product you may have to swipe
down twice
• Tap and hold the brightness slider
• Drag brightness to desired level
© 2020 Premise Health. All material contained in this
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presentation is extremely confidential and is not for distribution.Questions?
Please reach out to your
LivingWell Health Clinic
Provider for further assistance at:
Mayo Underwood: (502) 564-4444
CHFS: (502) 564-5555
300 Clinic: (502) 564-3444
Annex: (502) 564-3333
L&N: (502) 779-6015
www.MyPremiseHealth.com
© 2020 Premise Health. All material contained in this
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