Easing aches from office work.

• Position: Suggestions for stretching exercises

Long days, repetitive motions, and on-the-job stress can lead to muscle aches at the office. Occupational therapists at St. Louis University Health Sciences Center's Spine/Hand/Rehabilitation Center point out that some simple stretching exercises can relieve muscle tension and help avoid the aches and injuries some office workers suffer.

"These days, office workers are doing more specialized jobs," notes therapist Dana Bechtold. "One person may use a keyboard all day instead of having a job with a variety of movement using various muscle groups. In addition, computers allow workers to type more quickly and that means more frequent repetitive keystrokes. Add the emotional stress many jobs bring and it all translates into the potential for muscle tension and pain."

Tensed muscles fail to receive the circulation necessary to perform tasks comfortably. Stretching for a few minutes each hour can relax the muscles, restore the blood flow, and prevent discomfort. The following suggested stretches can relieve muscle tension:

Back stretch. Stand with feet apart. Place both hands on lower back and bend back gently. Hold for five seconds and repeat.

Neck stretches. Face forward. Gently turn head to right. Place one hand on chin, the other behind head, and press to right. Repeat exercise on left side.

* Face forward. Tuck in chin. Tilt head toward right shoulder. With right hand on head, press down gently. Repeat on left side.

* Face forward. Bend head down toward floor. With both hands on head, press down.

Hand stretches. Hold palm and fingers straight, with fingers together. Keeping palm and base of fingers straight, curl fingers at top two knuckles. Hold, then release.

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