Some exercises to relieve the pain

The stretches shown on this page can be done every hour when you are experiencing stiffness in your neck, shoulders, arms, hands, or back. It is also important to lift your eyes from your screens and look away every 15 minutes to avoid eye strain and headaches.

Perform the following exercises according to the recommended of your ergotherapist. If you experience pain during exercise, stop exercising and talk to your therapist.

Etirement-mains-avant-bras-Stretching-hand

Duration:
10 seconds
Palm outward x1
Palm inward x1

Stretch the arm forward with the right hand down. With the other hand, gently pull the hand towards your body. 

Etirement-mains-extenssion-Stretching-hand

Duration:
10 seconds
Hands down x1
Hands up x1

Close to the body, place the palms of the hands together upwards. Quietly lower your hands to create tension.

extenssion-bras-douleur-epaule-coude-pain-arms-shoulder

Duration:
10 seconds

The body side by side with the wall, press the elbow on the edge of the wall. Form a 45 ° angle of your shoulder in relation to your head. Push your body forward slightly to stretch the inside of your arm.


etirement-epaule-bras-dos-douleurs-pains-back-arms

Duration:
10 seconds

Raise your arm to the opposite shoulder. With the other hand, gently pull the elbow towards your body.

engourdissement-mains-hands-numbness

Duration:
10 seconds

Drop your arms down on each side of your body. Shake your arms and hands.

etirement-epaules-cou-neck-shoulder-stretch-back-pain

Duration:
3 seconds 3x

Looking straight ahead, relax your head. Slowly bring your shoulders up to your ears and hold this position.

etirement-bras-redressement-dos-back-arms-stretch

Duration:
10 seconds

Keep your back straight and lift your arms above your head. Intertwine your fingers, palms outward and stretch your arms upward. 

etirement-bras-extenssion-dos-cotes-epaules-arms-pain

Duration:
10 seconds on each side

Keep your back straight and lift one arm above your head as high as possible. Lean your body and arm slightly to the opposite side. 

etirement-dos-courbure-extenssion-back-pain-stretch

Duration:
10 seconds on each side

Fold one arm behind your head. With the other hand pull on the elbow and lean the upper body to the side.

engourdissement-bras-cou-etirement-douleurs

Duration:
10 seconds on each side

 

Keep your back straight and put your arms behind your back. With one hand pull the other hand down. Lean your head to the opposite side to stretch the neck. 

etirement-bras-extenssion-stretching-arms

Duration:
10 seconds x2

Stretch your arms forward and intertwine your fingers, palms facing out. Keep your back straight and lift your arms towards your head.

etirement-torse-exercise-douleur-bas-dos-stech-chest-back

Duration:
10 seconds x2

With your back straight, place your hands on your lower back while pushing forward. Bulge the torso upwards.

etirement-nerf-sciatique-sciatic-nerve-stretch-flexion

Duration:
10 seconds on each side

Bend the leg and rest the ankle on the opposite knee. With the hands pull the knee towards the opposite shoulder.

etirement-dos-nerf-sciatique-jambes-assis-back-stretch

Duration:
10 seconds on each side

Keep your back straight. Cross one leg and turn the shoulders to the opposite side. Push on the knee with your hand to allow you to turn the shoulders further.