Shelter Masthead
 

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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