Back & Knees

Mini-breaks and stretching

These are a few exercises and stretches that you can do at work along with mini breaks to help you to reduce stress, strain, and injury on the job.

Back Extension

Sit with back against chair as shown. Reach upward and lean backward until you feel a stretch. Hold for a few seconds and repeat.

Extension/Knee Flexion

Stand grasping ankle as shown. Bend knee further by pulling ankle towards buttocks. Do not lean forward or allow the back to arch. Hold for a few seconds and repeat.

Upper Back/Neck Rotation

Sit in chair with good posture. Look over your shoulder and position your arms on back of chair as shown. Use your arms on back of chair to provide an extra stretch. Hold a few seconds and repeat.

All material provided on the Active Ergonomics® web site is provided for educational purposes only. Consult your own physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. If you suffer from any pain or medical condition then you MUST consult your physician before you start any suggested exercises found on this website. Active Ergonomics® is not responsible for injuries or conditions that may occur through the intended use of any products obtained through this website. Some or all products provided may have warranties through manufacturers. Active Ergonomics® does not provide separate warranties. If a problem does occur, you are encouraged to consult your physician.