This document provides instructions for computer and desk stretches that can be done periodically throughout the day to relieve stiffness from prolonged sitting. It outlines 12 stretches, including neck rolls, shoulder rolls, side bends, arm stretches, and combined arm and leg stretches. Each stretch is demonstrated with an image and instructions to help improve posture and reduce back and neck pain caused by long hours sitting at a computer or desk. The document recommends doing the short routine every hour or whenever feeling stiff in order to feel better and stay active while working.

1. This is a public serviceThis is a public service
brought to you by thebrought to you by the
Under the innovative leadership of its PresidentUnder the innovative leadership of its President
Miguel Martin N. Moreno II, M.D.Miguel Martin N. Moreno II, M.D.

2. For the busy body that you are…..For the busy body that you are…..
Computer & Desk StretchesComputer & Desk Stretches
Approximately 4 MinutesApproximately 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!

3. Overview

4. Ready?

5. 5

6. 4

7. 3

8. 2

9. 1

10. Let’s
begin!

11. 1-1

12. 1
Once more!

13. 1-2

14. Stand up!

15. 2

16. 3-left side

17. 3
Now the other
side!

18. 3-right side

19. 4

20. 5-1

21. 5-2

22. 5-3

23. 6-right arm & hand

24. 6
Now the other
side!

25. 6-left arm & hand

26. 7

27. 8

28. Sit down and
raise the left
hand!

29. 9-right up & left down

30. 9
Now the other
side!

31. 9-right down & left up

32. 9
Raise and cross
the left leg!

33. 10-left arm & leg

34. 10
Now the other
side!

35. 10-right arm & leg

36. 11-1

37. 11
Once more!

38. 11-2

39. 12

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