Ergonomic stretches for the back are designed to keep your body from becoming stiff and painful while sitting at your workstation. Exercises can also keep you energized by promoting blood circulation, according to MayoClinic.com. Do the exercises throughout the day to give your body a rest from doing repetitive activities. Do not force stretches or overstretch---exercises should provide relief, not pain.
Lower Back Extensions
Lower back extensions stretch your back. Stand while doing this exercise. Place your feet shoulder-width apart. Place your hands on the small of your back, according to Nicholas Institute of Sports Medicine and Athletic Trauma. Slowly bend at the waist, leaning backward. Look up toward the ceiling. Hold this stretch for 10 seconds. Slowly return to the original position. Repeat this exercise three times.
Body Rotation
Stretch your middle and lower back by doing body rotations. Sit upright in a firm chair. Scoot forward in your chair to allow room between your chair's back and your back. Cross your left leg over your right leg. Face forward while doing this, according to MayoClinic.com. Place your right hand onto your left knee. Gently and slowly pull your upper body toward your right side. Slowly turn your head and shoulders to your left. Turn until you are looking at the wall behind your shoulder. Hold this stretch for 10 seconds.
Slowly return your body to the straight-ahead position. Uncross your legs. Relax for 10 seconds. Repeat this exercise to your left side by crossing your right leg over your left one. Place your left hand onto your right knee. Slowly turn your upper body to the left side. Gently move your head and shoulders to the right. Hold stretch for 10 seconds. Return your body to original position.
Upper Back Stretching
Stretch your neck, upper back and chest muscles by doing chest stretches, according to MayoClinic.com. Sit upright in your chair. Lace your fingers together. Lift your arms and place your hands on the backside of your head. Bring your elbows as far back as possible. Slowly inhale deeply as you lean back in your chair. Stretch as far as possible. Hold the stretch for 20 seconds. Slowly exhale as you return to your original position. Relax for 10 seconds. Repeat this exercise two times.
Shoulder Blade Stretch
Keep your upper body flexible by doing scapular retractions, otherwise known as shoulder blade stretches. Either stand up or sit down for this exercise. Keep your arms at your sides. Bend your elbows to a 90-degree angle, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Slowly squeeze your shoulder blades together. Hold this stretch for 10 seconds. Release the stretch and return to your original position. Repeat this exercise 10 times.
Upper Body Stretching
Stretch your shoulder, neck and upper back muscles by doing shoulder shrugs, according to MayoClinic.com. Shoulder shrugs can be done while either standing or sitting. Gently and slowly lift your shoulders toward your ears. Hold this stretch for three to five seconds. Slowly lower your shoulders back to the original position. Repeat this exercise five to 10 times. Keep your elbows and neck straight throughout this ergonomic exercise.
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