Sitting for long periods of time can cause neck, shoulder, and lower back stiffness or pain. This document provides a 4 minute routine of 12 computer and desk stretches to do every hour or throughout the day to relieve stiffness. The stretches involve movements like standing up from your desk, twisting from side to side, and stretching arms, hands, and legs to counteract the physical effects of prolonged sitting.

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2. This is a public service brought to you by the Makati Medical Society

3. For the busy body that you are….. Computer & Desk Stretches Approximately 4 Minutes Sitting infront of a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or throughout the day, or whenever you feel stiff. Be sure to get up and walk around the office once in a while. You’ll feel better!

4. Overview

5. Ready?

6. 5

7. 4

8. 3

9. 2

10. 1

11. Let’s begin!

12. 1-1

13. 1 Once more!

14. 1-2

15. Stand up!

16. 2

17. 3-left side

18. 3 Now the other side!

19. 3-right side

20. 4

21. 5-1

22. 5-2

23. 5-3

24. 6-right arm & hand

25. 6 Now the other side!

26. 6-left arm & hand

27. 7

28. 8

29. Sit down and raise the left hand!

30. 9-right up & left down

31. 9 Now the other side!

32. 9-right down & left up

33. 9 Raise and cross the left leg!

34. 10-left arm & leg

35. 10 Now the other side!

36. 10-right arm & leg

37. 11-1

38. 11 Once more!

39. 11-2

40. 12

41. The End. Once More?! or Press “ESC” to Stop.

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