Ohio AgrAbility in Action: Fitness for Farm Life – One stretch, 3 ways

Laura Akgerman, Disability Services Coordinator, Ohio AgrAbility Project

Farmers spend hours every day sitting, standing, carrying, lifting, pushing and pulling. Add in cold weather and it is natural to hunch your shoulders and back, just trying to stay warm, and a stiff back and upper arms can be the result. Try this stretch when you are sitting or standing – you can even use a wall, pole or fencepost to give your back a good stretch.

Upper Back/Triceps Stretch (back of upper arm)

    • To do this exercise using a wall:
    • Start in an upright standing position
    • Place elbows on the wall at face height
    • Take one step back
    • Bending at the waist, fold forward with back straight until forehead touches the wall
    • Hold for 15-30 seconds
    • To do this exercise using a chair
    • Start in an upright standing position
    • Place elbows or hands (arms straight) on chair
    • Take one step back
    • Bending at the waist, fold forward with back straight until you feel slight tension in the upper backs and/or triceps
    • Hold for 15-30 seconds
    • To do this exercise using a pole/fencepost:
    • Start in an upright standing position
    • Place hands (arms straight) on top or around pole
    • Take one step back
    • Bending at the waist, fold forward with back straight until you feel slight tension in the upper backs and/or triceps
    • Hold for 15-30 seconds

Repeat these stretches throughout the day to keep your back and upper arms from getting stiff and sore.

Please do not do these stretches while you are driving or operating machinery.

For more information, please contact Laura Akgerman, Ohio AgrAbility and OSU Extension Disability Services Coordinator, at Akgerman.4@osu.edu, or 614-292-0622.