1 disclaimer all stretches should be performed in the manner described. hold each position at the...

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DisclaimerDisclaimer

All stretches should be performed in the manner All stretches should be performed in the manner described. Hold each position at the point of described. Hold each position at the point of comfortable stretch for 10 seconds. Employees comfortable stretch for 10 seconds. Employees with pre-existing conditions or past injuries with pre-existing conditions or past injuries should discuss this program with their personal should discuss this program with their personal physician or the occupational health nurse physician or the occupational health nurse before participating. If you feel discomfort while before participating. If you feel discomfort while stretching, STOP and report the discomfort to stretching, STOP and report the discomfort to the wellness specialist in your area. the wellness specialist in your area.

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Why Stretch?Why Stretch?

• Prevent injury Prevent injury and promote and promote better healthbetter health– Increase flexibilityIncrease flexibility– Increase Increase

circulationcirculation

• Prepares joints, Prepares joints, muscles, tendons, muscles, tendons, and nerves for and nerves for activityactivity

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What is Flexibility?What is Flexibility?

• Flexibility is having Flexibility is having adequate muscular adequate muscular length to allow joints length to allow joints to move efficientlyto move efficiently

• Good flexibility Good flexibility allows body parts to allows body parts to move without move without compressing tissues compressing tissues or nervesor nerves

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Why is Flexibility Why is Flexibility Important?Important?

• As you perform As you perform activities at home or activities at home or work, you assume work, you assume different postures to different postures to get things doneget things done

• Adequate muscular Adequate muscular flexibility helps get flexibility helps get the job done more the job done more efficiently efficiently

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• Breaks or changes in work tasks, coupled Breaks or changes in work tasks, coupled with various exercises and stretching, with various exercises and stretching, can provide you with the time needed for can provide you with the time needed for stressed muscles and tendons to recover stressed muscles and tendons to recover to their "normal" state, and also help to their "normal" state, and also help fight injuries that accumulate after fight injuries that accumulate after intensive, long-term keyboarding work. intensive, long-term keyboarding work. As for any exercise, remember that if you As for any exercise, remember that if you have any pre-existing condition that you have any pre-existing condition that you believe could be negatively impacted by believe could be negatively impacted by these stretches, consult a trainer or these stretches, consult a trainer or doctor before beginning them. doctor before beginning them.

Why is Flexibility Important?Why is Flexibility Important?

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Proper StretchingProper Stretching

• Gently lengthens a muscle prior to exertionGently lengthens a muscle prior to exertion

• Should feel a mild “stretch”, NEVER painShould feel a mild “stretch”, NEVER pain

• Hold for 10-30 secondsHold for 10-30 seconds

• Do not hold your breathDo not hold your breath

• Do not bounceDo not bounce

• Too much force is counterproductiveToo much force is counterproductive

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When to Stretch?When to Stretch?

• Start of shiftStart of shift

• Throughout the dayThroughout the day

• During lunch/dinnerDuring lunch/dinner

• During breakDuring break

• While in meetingsWhile in meetings

• During down timeDuring down time

• Anytime your body says you need it!Anytime your body says you need it!

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General Stretches – March in General Stretches – March in PlacePlace

• March in place for 15 March in place for 15 seconds to warm up seconds to warm up muscles and increase muscles and increase circulationcirculation

• Raise knees to a Raise knees to a comfortable levelcomfortable level

• Swing arms if Swing arms if comfortable for youcomfortable for you

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Lateral Neck StretchLateral Neck Stretch• Place one hand Place one hand

behind back and the behind back and the other on top of headother on top of head

• Gently pull head to Gently pull head to side until gentle side until gentle stretch is felt on side stretch is felt on side of neckof neck

• Hold 10 secondsHold 10 seconds

• Repeat with other sideRepeat with other side

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Chest Bicep StretchChest Bicep Stretch

• Clasp hands behind Clasp hands behind back and gently reach back and gently reach away from backaway from back

• Gentle stretch should Gentle stretch should be felt in front of be felt in front of shoulders and chestshoulders and chest


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Upper Back StretchUpper Back Stretch• Clasp hands together in Clasp hands together in

frontfront

• Reach away from your Reach away from your bodybody

• Gently bend neck downGently bend neck down

• Stretch should be felt in Stretch should be felt in upper back and lower upper back and lower neckneck


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Wrist Flexor StretchWrist Flexor Stretch• Reach in front with palm up Reach in front with palm up

and elbow straightand elbow straight

• Place fingers across lower Place fingers across lower portion of palm and bend wrist portion of palm and bend wrist towards floor with other handtowards floor with other hand

• Stretch should be felt in front Stretch should be felt in front of forearmof forearm



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Wrist Extensor StretchWrist Extensor Stretch• Reach in front with Reach in front with

palm down and palm down and elbow straightelbow straight

• Gently bend wrist Gently bend wrist towards floor with towards floor with other handother hand


• Repeat with other Repeat with other sideside

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Lateral Trunk StretchLateral Trunk Stretch

• Place hands Place hands together overhead together overhead and lean trunk to and lean trunk to sideside



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Back Extension StretchBack Extension Stretch

• Place hands on hips Place hands on hips and gently bend and gently bend torso backwardstorso backwards

• Stretch should be Stretch should be felt in front of torso felt in front of torso and possibly in low and possibly in low backback


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Standing Hamstring Standing Hamstring StretchStretch

• Maintain a slight bend Maintain a slight bend in the kneesin the knees

• Bending at waist, reach Bending at waist, reach behind knees while behind knees while pressing hips upwardpressing hips upward

• Gentle stretch should Gentle stretch should be felt in back of thighsbe felt in back of thighs


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Reach DownReach Down• Stand up straight and Stand up straight and

keep your shoulders keep your shoulders backback

• Reach fingers towards Reach fingers towards floorfloor

• May feel stretch in May feel stretch in neck or upper shoulderneck or upper shoulder


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Shoulder CirclesShoulder Circles• Leaving arms at Leaving arms at

sides, rotate shoulder sides, rotate shoulder blades in circular blades in circular motionmotion

• Loosens shoulders Loosens shoulders and shoulder bladesand shoulder blades

• Rotate for 10 secondsRotate for 10 seconds

• Alternate clockwise Alternate clockwise and counterclockwise and counterclockwise throughout daythroughout day

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Shoulder SqueezeShoulder Squeeze

• Rotate shoulders Rotate shoulders back and downback and down

• Leaving arms at Leaving arms at side, squeeze side, squeeze shoulder blades shoulder blades together in backtogether in back


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Chest StretchChest Stretch

• Place hand on wall or Place hand on wall or upright and turn upright and turn away until gentle away until gentle stretch is felt in stretch is felt in chestchest



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Neck Shoulder StretchNeck Shoulder Stretch• Place one arm behind Place one arm behind

back and other on top of back and other on top of headhead

• Gently pull head forward Gently pull head forward and towards underarm and towards underarm until stretch is felt in back until stretch is felt in back and/or side of neckand/or side of neck



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Shoulder StretchShoulder Stretch

• Gently pull arm Gently pull arm across body while across body while looking over looking over shouldershoulder



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Forearm StretchForearm Stretch

• Palms down, make Palms down, make a fist and flex the a fist and flex the wrists down while wrists down while keeping the elbows keeping the elbows straightstraight


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Tricep StretchTricep Stretch

• Grasp opposite Grasp opposite elbow overhead and elbow overhead and gently pull towards gently pull towards headhead



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Heel RaisesHeel Raises

• Raise up on ball of Raise up on ball of foot ten timesfoot ten times

• Repeat throughout Repeat throughout the daythe day

• Good stretch to Good stretch to promote circulationpromote circulation

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Calf StretchCalf Stretch• Facing wall, place one foot Facing wall, place one foot

behind with knee straight behind with knee straight and toes facing forwardand toes facing forward

• Keep heel to floor and Keep heel to floor and move foot back until move foot back until gentle stretch is felt in calfgentle stretch is felt in calf



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Knee-to-Chest StretchKnee-to-Chest Stretch• Leaning against wall, Leaning against wall,

gently pull knee to gently pull knee to chestchest

• Stretch should be felt in Stretch should be felt in back of hip or buttockback of hip or buttock



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Thigh StretchThigh Stretch• Use a firm surface for hand Use a firm surface for hand

supportsupport

• With a slight bend in With a slight bend in supporting leg bend other supporting leg bend other knee and pull foot towards knee and pull foot towards buttock until gentle stretch buttock until gentle stretch is felt in front of thighis felt in front of thigh



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Hamstring Calf StretchHamstring Calf Stretch

• Place one foot forward Place one foot forward with heel on the ground with heel on the ground and toes up. Bend at and toes up. Bend at the waist until a gentle the waist until a gentle stretch is felt in the stretch is felt in the hamstring and/or calf. hamstring and/or calf. Keep a slight bend in Keep a slight bend in supporting leg.supporting leg.


• Switch legs and repeatSwitch legs and repeat

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Lateral Hip StretchLateral Hip Stretch

• Cross your right leg Cross your right leg behind left and shift behind left and shift your hips to the rightyour hips to the right


• Switch and repeat Switch and repeat with other sidewith other side

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Trunk RotationTrunk Rotation

• Cross arms on Cross arms on chest and gently chest and gently twist to one sidetwist to one side



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Pelvic TiltPelvic Tilt

• Bending at waist, Bending at waist, place hands on place hands on kneesknees

• Tighten abdominal Tighten abdominal muscles and round muscles and round out low back out low back


1 disclaimer all stretches should be performed in the manner described. hold each position at the...

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