DePaul University Environmental Health and Safety > Ergonomics > Exercises > Upper Body Stretches

Upper Body Stretches

These stretches are useful for workers who complete assembly tasks and do a lot of reaching, like lab workers.

Reaching Stretch

  • Interlace your fingers out in front of you at shoulder height.
  • Turn your palms outward as you reach forward.
  • Hold for 5-10 seconds, then relax and repeat.

Overhead Stretch

  • Interlace your fingers above your head.
  • Turn your palms upward as you push your arms back and up.
  • Hold for 5-10 seconds, then relax and repeat.

Triceps Stretch

  • With arms overhead, hold the elbow of one arm with the hand of the other arm.
  • Gently pull the elbow behind your head, creating a stretch. Move slowly.
  • Hold for 5-10 seconds.
  • Repeat with other arm.

Shoulder Stretch

  • Gently pull your elbow across your chest toward your opposite shoulder.
  • Hold stretch for 5-10 seconds.
  • Relax and repeat with other arm.

Chest and Back Stretch

  • Clasp your hands behind your back.
  • Slowly turn your elbows inward and straighten arms.
  • Lift your arms up behind you until you feel a stretch.
  • Hold for 5-10 seconds.

Chair Rotation Stretch

  • Sit in chair. Wrap feet around chair legs to stabilize your body.
  • Reach across body and grab the back of the chair.
  • Pull gently to increase the stretch in the middle of your back.
  • Hold 5-10 seconds. Repeat reaching to opposite side.
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