Flexibility Exercises

This exercise program is designed to reduce the aches and pains associated with the stresses of job tasks and everyday activities. The exercises are very simple to perform and only take about five minutes to complete.

Exercise Instructions

1. These flexibility exercises should be performed at the beginning of each work day. Additionally, it is strongly recommended that the exercises be performed following breaks.
2. Perform each exercise slowly and smoothly, hold for five seconds, then relax.
3. Repeat each exercise five times.
4. Each exercise should be done to the point of feeling a comfortable stretching sensation.
5. Breathe normally while performing the exercises; do not hold your breath.

Neck Stretches

• Bend to Right Side
• Bend Forward
• Bend to Left Side

Shoulder Exercises

• Shoulders Up
• Shoulders Back
• Arms Up
• Stretch Arms Back

Arm Stretches

• Stretch Opposite Shoulder
• Stretch Arms Back and Down

Wrist Stretches

• Stretch Wrist Back with the Elbow Straight
• Stretch Wrist Down with the Elbow Straight

Thumb Stretches

• Straighten Out Thumb
• Bend Thumb Across Palm and Wrist Sideways

Finger Stretches

• Make a Fist
• Straighten Fingers
• Form a Fist, Raise Back Knuckles
• Straighten Fingers
• Spread Fingers Apart and Together
• Push Back Knuckle and Bend Finger Down

Exercise program modified from:

• Dr. Colt Murphy, Exercise Physiologist, Johnson & Johnson
• Dr. Lutz, Corporate Medical Director, Ethicon
• Department of Engineering, Department of Health & Safety, Ethicon

No part of this work may be reproduced without written permission from Indiana Hand to Shoulder Center.