Stretching exercises can be an effective way to reduce muscle discomfort associated with prolonged use or static postures. The following are illustrations that can be tried to relieve minor muscle discomfort and develop muscles to help prevent injury/illness.

Exercises should be conducted at regular intervals and preferably before discomfort is felt. For intense tasks (e.g., data entry) it is not uncommon to stop work every 30 minutes to perform stretching exercises.

In general, stretches should start out easy and be performed regularly. Exercise should not cause pain. If pain occurs, reduce range of motion and intensity of the stretch. If pain persists, stop exercise and seek medical advice. If you are already experiencing a WMSD or have other medical problems, seek medical advice before beginning these stretches.

Perform each motion in a slow and controlled fashion-only stretch to the point of mild resistance. Hold each stretch 5 to 10 seconds and repeat 5-10 times.

For the hands	For the neck	For the shoulders	For the back