*. A By the author of Stretching 3% million copies sold Stretch StretchWare'" Manual at your is now included in computer! Stretchingin the Office Please see page 100. by&wmmmu SKilf Using This Book Simple Is This bookis designed for busypeople. It is mainlygraphic; the drawings convey much ofthe information. Text is minimal. HOW TO STRETCH First read pages 4 to 7 for the basics on stretching. GO By THE FEEL Next follow through the series ofsix stretches on pages 10 to 13. This will teach you how to stretch. STRETCHING ROUTINES Skip ahead now and take a look at the routines on pages 19 to 39. They are the heart ofthe book. STRETCHING INSTRUCTIONS Read the instructions for each ofthe stretches (pp. 65 to 84) the first time you do them. (See the page reference under each stretch in the routines.) Then select a program and S-T-R-E-T-C-H IF yOU ENJOyED THE BOOK, TRy THE SOFTWARE. StretchWare is a computer program developed from the stretching routines outlined in this book. The User Manual for StretchWare is included in the appendix ofthis book, alongwith ordering information. Read the book, use the software, and S-T-R-E-T-C-H Digitized by the Internet Archive in 2011 http://www.archive.org/details/stretchinginoffiOOande Bob Anderson Illustrated by Jean Anderson Copyright © 2002 by RobertA.Anderson,Jean E.Anderson, and Shelter Publications,Inc. All rights reserved.No partofthispublication maybereproducedortransmitted in anyform orbyanymeans,electronicormechanical,includingphotocopy,recording, computerscanning,oranyinformation and retrievalsystem,withoutthewritten permission ofthepublisher. Exceptions: Readerswho purchasethisbook maymakeaphotocopyofanyofthe routines in thebookfortheirown personal use. Distributed in theUnited StatesbyPublishersGroupWestand in Canadaby PublishersGroup Canada. LibraryofCongressCataloging-in-PublicationData Anderson,Bob, 1945— StretchingintheOffice/BobAnderson;illustratedbyJeanAnderson p. cm. Includesbibliographical referencesandindex. ISBN0-936070-29-3 — 1. Stretchingexercises. 2. Clerks —Healthand hygiene. 3. Electronicdataprocessingpersonnel Healthandhygiene. I. Title. RA781.63.A533 2002 — 613.71 dc21 2002006918 Wearegrateful to FellowesComputerware, Itasca, Illinois,forpermission to reprint thedrawing"Ergoman"on page46. — 7 6 5 4 3 2 08 07 06 05 04 03 02 (Lowest numbers indicate numberandyearofthisprinting) PrintedintheU.S.A. Pleasenote: The stretches,exercises,and other information in thisbookarenot meant to substitute for medicaldiagnosisand/ortreatment. Ifyou haveanyphysical problemsorhealthconditions,pleaseconsultwith yourphysician orhealth professionalbeforetryinganynewphysical activity. Write,call,oremail us fora freecopyofourcatalog: Shelter Publications, Inc. P.O. Box279 Bolinas,CA94924 415-868-0280 E-mail: [email protected] Visit OurWebsite ^?HP Shelter Online www.shelterpub.com Other than the invention ofthe steam engine byWatt and the subsequent mechanization and industrialization ofhuman work, perhaps no single technological advancement in how workis organized and performed has caused as much concern among humans, and their social and technical organizations, as the invention and subsequent proliferation ofthe computer. Harry L. Davis, in foreword to Ergonomics in Computerized Offices Etienne Grandjean Stretching in the Office 1 Contents INTRODUCTION x Computer & Desk Problems When to Stretch 4 Where to Stretch 4 Benefits ofStretching 5 How to Stretch 6 Gobythe Feel 10 STRETCHING ROUTINES 17 Stretching Routines 18 Good Morning! (Startup) Stretches 19 Neck & Shoulder Stiffness 20 Lower Back Stretches 2 Stretches for Keyboard Operators 22 Stretches for GraphicArtists 23 Office Meeting Stretches 24 Online Stretches 25 Stressed-Out Stretches 26 ReallyStressed-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 Sittingor Standing Stretches 38