Super On-Site Stretching SeriesSS1: Knee to Chest Stretch

• Lengthen the back of the leg and the hip to “undo” the sitting position, help promote lower back and core strength by keeping the leg muscles loosened

• Add a balance component by performing without the other arm holding on for stability (when on break) 

DIRECTIONS: Draw one knee to your chest; hold for 20 seconds. Alternate legs for an additional 12 total repetitions, balancing; focus on keeping the standing leg straight and leaning over less and less to grab the knee throughout the stretching repetitions.

SS2: The Side Bend Stretch• Open the sides of the spine, where the longest

muscle in the body is attached both at the armpit and the hip

• Reduce shoulder and hip problems by creating length in the middle of the body

DIRECTIONS: Do 10 side bends to each side. Take a deep breath every time you reach your hand to the floor, lengthening from neck to ankle and making the body into the shape of a C.

SS3: The Toe-to-Heel Raise• Learn to raise the heel up on every step, be light on

the feet, stay upright when heel is lifted, and promote a strong walk   

• Improve lower leg strength and flexibility for the calf, ankle, and foot 

DIRECTIONS: Do 20 heel and toe raises in standing position. Do 10 each with arms at the sides and 10 each with arms extended at chest level for an active trunk.

SS4: Single Leg Strength• Control single-leg balance both using support on the

back leg, and without back-leg on the bench • Stretch the leg that is up in your hand or a bench,

and strengthen the standing legDIRECTIONS: Hold yourself in the stretch for 20 seconds

first. Then, if your back foot is supported on a bench,do12 tiny knee bends with the front leg, feeling the musclesof the hips and thighs. If you are standing and holding yourleg up, let go of your leg, pull it in front of you, and hold itup for 10 seconds to challenge your balance. Switch sides. Practice all modes with and without balance for strong legs.

Super On-Site Stretching Series  

SS5: Front-to-Back Step• Learn control in stepping to decelerate and

preserve feet and ankles, and improve control in moving from different heights and varying surface types

• Improve stride length to target more muscles in the upper leg when walking, versus the feet

DIRECTIONS: Do 8 on each leg, stepping both forwards and backwards on the same leg. Keep the standing leg in the same place. Raise the standing leg heel up on your front step, and keep the foot flat on the back step. Always land lightly, and for a challenge, bend both knees more in each stride. 

SS6: Cross-Body Stretch • Warm up the middle section of the spine and

improve the range of rotational movement when turning to the side

• Reduce injury in shoulders, neck and back via the ability to twist properly

DIRECTIONS: Reach one arm across the body at chest level, as if you were grabbing something on a shelf behind you, to bring it back across the body. Alternate reaching side to side, with stomach tight. Then, do 8 rotations to one side only, and at an increased rate of speed, to improve range of motion and get an active warmup. Finally, hold your last rotation for 20 seconds, on both R and L sides, hook your arm across the body for a shoulder stretch.

SS7: The Overhead Reach • Raise your arms up over your head and keep your

shoulders down, protecting from injury • Keep your arm(s) and biceps close to your ear and

straight, and keep your legs straight for a tall posture

DIRECTIONS: Do 12 single-arm overhead reaches, stretching the entire arm up while keeping the shoulder down away from the chin. Then do 10 overhead reaches with both arms together, abs tight, inhale as you reach.

Remember to Visit the Industrial Minerals Association Website: ima-ma.org for MORE MineFit Tools, Initiatives, Workshops, and Products. Thank you for being a member and a part of MineFit.

Regards, Monica Pampell, Head Coach, MineFit: 202-930-5FIT