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Feel free to click on any of the headings below to jump right to the section you need.

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Click each link above or scroll down to explore Stretches, Exercises and helpful Posture Do's/Don'ts for your Neck and Upper Back.

If you require any further assistance with these stretches/exercises or have questions about information provided please contact your Work-Fit representative here!  We are happy to help!

Regular physical activity is safe for most people.  However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.

Tips For Success

  • Breathe comfortably and maintain good posture throughout the exercises.
  • Engage the muscles of your abdomen throughout the exercises to assist with posture and protect the back.


Hold each stretch for 15-60 seconds and repeat 2-4 times.

Wall Stretch

wall stretch

With palm open and fingers pointing away from body, put hand on the wall at shoulder height, keep elbow straight, and turn away from the wall to feel a stretch across the front of your arm/elbow.

Crossover Stretch

crossover stretch

Raise arm to shoulder height and bring arm across body. Use opposite arm to increase stretch by pulling crossed arm closer to body.

Physioball Stretch

physioball stretch

Lay on a physioball and relax your arms out to your side. Straightening your elbows and extending your wrists will increase the stretch in your biceps and forearms.

Triceps Stretch with Variation

tricep stretch
tricep stretch

Raise arm behind head, use opposite arm to push elbow downward. If you can’t reach your arm behind your head, use a strap. Repeat on opposite side.


Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.

Triceps Dips

dips exercise
chair dips exercise

Use a stable chair that won't slide for this exercise. Or, place chair back against wall for security. Place hands shoulder-width apart  on chair and balance your body away from chair as shown.  Bend both arms to slowly lower your body. Then, push up to return to start.

Triceps Kick-Backs

tricep kick back exercise
tricep kick back exercise

Place a hand on a stable chair or other stable surface. Holding a dumbbell in the opposite hand, begin with elbow bent to 90˚.
*Make sure to keep elbows tucked into your side.*
Slowly straighten elbow. Return to start position. Repeat on opposite side.

Bicep Curls with Dumbbells

bicep curl exercise
bicep curl exercise

Keeping your elbows tucked into your sides, bend your elbows to raise your hands up and lift the weight.  Then, slowly lower to start position.

Bicep Curls with Tubing

bicep curl with tubing exercise
bicep curl with tubing exercise

Keeping your elbows tucked into your sides, bend your elbows to raise your hands up and lift the weight.  Then, slowly lower to start position.



Practice these safe postures

good elbow posturegood elbow posture
  • Bend elbow 90 degrees
  • Reach below waist height with elbow slightly bent
  • Reach at mid chest level with elbow slightly bent
  • Reach overhead with elbow at mid chest level and slightly bent
  • Work with elbow bent and forearm in a handshake position with neutral wrist posture
  • Work with elbow bent and palm facing up with neutral wrist posture when gripping / carrying objects


Do not adopt these postures

bad elbow posturebad elbow posture
  • Prolonged excessive elbow bending
  • Locking out elbow
  • Working with palm facing down when gripping / carrying objects

Interested in having ergonomics and injury prevention for your workforce?

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