Stress Reduction For Office Workers
Office Routine

Purpose: This program is designed to reduce muscle tension and stress in the neck, shoulders, and back brought on by daily office routines. The program consists of an at-office routine, to be done at work, and an at-home routine. This program should be done in conjunction with a sound exercise and nutrition program.

General Directions
• Achieve each position slowly.
• Hold each position for 15 – 30 seconds. No bouncing.
• You should feel tightness, never pain.
• If you experience any pain, stop and check with your
• When necessary, repeat to both sides of your body.
• Do not hold your breath during the exercises.
• Do each exercise 2 to 3 times.
• Do the entire routine 2 to 3 times a day.
• Take a brisk walk at lunch.
• If possible, do not work in one position for more than an
  hour at a time without a small break.

1. With arms straight at sides, raise them forward and upward over head. Stretch and hold.

2. With hands clasped behind neck (dotted position), pull elbows together and hold. Bring elbows back out to side, hold.

3. Pull shoulders up, back, down, and forward in a circular motion.

4. Bring right ear close to right shoulder. Hold and repeat on the other side.

5. Holding the edge of the chair, lean toward the opposite side and hold. Keep upper body straight.

6. Grab chair with left hand and reach right arm over left hip. Lean to the left and hold. Repeat on the other side.

7. From position shown with feet flat on the floor, gently pull and hold.

Correct Working Position
Correct position: the solid lines.
Incorrect position: the dotted lines.
Do not sit with head, neck and shoulder forward.

Sit with knees higher than hips.
Stand with knees bent or one foot up on elevated object, box, stool, etc.
Women should wear low heals.
Wear nylon hose with support if possible.
Push or pull objects rather than lift.
Never lift more than 1/3 of body weight.
Carry objects close to the body.
Avoid overly tight waistbands.
Make sure sleeves are loose and comfortable.