Table of Contents

Introduction x

Computer & Desk Problems 2

When to Stretch 4

Where to Stretch 4

Benefits of Stretching 5

How to Stretch 6

Go by the Feel 10

Stretching Routines 17

Stretching Routines 18

• Good Morning! (Startup) Stretches 19
• Neck & Shoulder Stiffness 20
• Lower Back Stretches 21
• Stretches for Keyboard Operators 22
• Stretches for Graphic Artists 23
• Office Meeting Stretches 24
• Online Stretches 25
• Stressed-Out Stretches 26
• Really Stressed-Out Stretches! 27
• Spontaneous Stretches 28
• Copy Machine Stretches 30
• On-the-Phone Stretches 31
• Before-Walking Stretches 32
• Adios! (Shut Down) Stretches 33

Sitting Stretches 34

Standing Stretches 36

Sitting or Standing Stretches 38

A Pain-Free Body 43

Repetitive Strain Injuries 44

Ergonomic Principles 46

• Hand, Arm, Shoulder & Neck Stretches 52
• Hand, Wrist & Forearm Stretches 54
• Wrist Stretches 55

Good Habits for a Pain-Free Body 56

Office Exercises 58
by Bill Pearl

Moving 60

Stretching Instructions 63

Detailed Instructions on How to Do Each Stretch 64

• Hands & Wrists 65
• Shoulders & Arms 69
• Shoulders, Arms & Neck 73
• Neck & Shoulders 74
• Chest 75
• Legs 76
• Back 79
• Face 81
• Office Exercises 82

Appendix 87

Bibliography 88


Body Tools 92

Index of Stretches 94


Index 96

About the Authors 98

Credits 101

StretchWare User Manual

Introduction M-2

Installation M-4

The Basics M-7

Preferences M-14

Stretching Routines M-24

Topics M-26

Tips & Tricks M-28

FAQs M-31

Troubleshooting M-32

Index of Stretches M-34