Erasmus plus - Stretching and Strengthening at Work interact

Stretching and Strengthening at Work

Neck and spine exercises Poor neck and spine flexibility usually appear due to prolonged sitting at work and/or holding the head in a constant stable position, like during a continued looking at the screen. The following exercises can help employees to keep the neck from stiffening up during sitting at work, but also for preventing low-back pain, inadequate postures, or awkward working positions. Follow the general recommendations for each exercise and adhere to specific instructions.

1. Back neck stretches

Starting position: Sitting (or standing) with a straight back  Put hands together on the back of the head  Slowly press the head straight down  Try to go to the chest with the chin, but don’t go further when you feel the stretch

 Keep this position for at least 10 seconds  Keep the spine as straight as possible

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