WorkSmart Stretching Plan

ReachfortheSky CatBackStretch

1A 1B 2A 2B

StandingTrunkExtension StandingTrunkSidebend StandingTrunkRotation ChinTuck

3 4 5 6

NeckStretch(3Positions) WristStretch

7A 7B 7C 8A

WristStretchwithRotation ElbowStretch ElbowStretchw/overPressure ShoulderStretch

8B 9A 9B 10

DoorwayChestStretch HipFlexorStretch QuadricepStretch HipAdductor/GroinStretch

11 12 13 14

HamstringStretch SittingPirifomisStretch SeatedTwist CalfStretch

15 16 17 18

Contact: Erik Nieuwenhuis, MS, PT St. Luke’s WorkSmart & Wellness Services 2720 Stone Park Blvd. Sioux City, IA 51104 712-279-1842 nieuween@stlukes.org • www.stlukes.org

1a. ReachfortheSkyStanduptallandreachwithbotharmsuptothesky(withonehandgrippedaroundyouroppositewrist)lookstraightuptowardsyourhands.Whenyourarmsarefullyextendedholdfor3to5seconds,thengentlysidebendyourtrunktotheLside(photo1b)andholdfor3to5seconds,thentotheRsideandholdfor3to5seconds.Repeat__2__times.Greatstretchtoreduceupperback/neckandshoulderfatigueandstress.

2a. CatBackStretchStandandreachwithbotharmsstraightoutinfrontofyouatshoulderlevel(gentlyholdbothhandstogether),archyourbackforwardandholdthispositionfor3to5seconds.Nowaddrotation(photo2b)towardsyourLsideandholdfor3to5seconds,thenrepeatontheRside.Repeat__1__times.Greatstretchtoreduceupperback,neckandbetweenshoulderbladesfatigue/stressandsoreness.

3. StandingTrunkExtension(BackwardBend)Standinguptallputyourhandsonyourhips/lowerbackandwhilelookingstraightahead,gentlybendbackwardsandholdfor3to5seconds.Repeat__2to3__times.Oneofthemostimportantstretchestopreventlowerbackinjury(keepingthediscsinyourlowerbackhealthy),reducefatigueandpaintothelowerback.Dofrequentlythroughouttheworkday,atleasteveryhourifyoursitformostofyourworkday.Agreattweaktothisstretchistolookbackandoveryourshoulderholdingfor3to5seconds,anddothistowardsthesideofpaininyourlowerback/hips/buttockmuscles.

4. StandingTrunkSidebendStanduptallandbendtowardsyourLsidereachingwithyourRhandoverheadandholdfor3to5seconds.Repeatotherside,bendingtowardsyourRsidewithyourLarmoverheadandholdfor3to5seconds.Repeat__1to2__times.If you feel any pain in your lower back and/ or shoulder bring your arms down and place them on your hips.

5. StandingTrunkRotationStanduptallandreachwithyourRhandoveryourLshoulder,twistingyourbodytowardstheLside.Holdfor3to5seconds.NowreachwithLhandoverRshouldertwistingyourbodytotheRandholdfor3to5seconds.Repeat__2to3__times.

6. ChinTuckStanduptallasinmilitaryattention,keepingyourchintuckeddown(lookingstraightahead)andholdfor3to5seconds.Repeat__2to3__times.Youcandothiseitherwithorwithoutyourhandasaguide.Don’tpushonyourjawasthiscanstressyourTMJjoint.Beststretchtogetridofyourheadaches!!Youcantweakthisstretchbyaddingextensionand/orlookingoveryourshouldertowardsthesideofpain.Justbumpintothepainandslowlybackoff…repeatuntilyourheadachesaregone!

7. NeckStretch(3PositionsA,B,andC)PlaceyourLhandontopofyourRshoulder,gentlypulldownandtipyourheadtowardsyourLshoulderwhilelookingstraightaheadPhotoA,holdfor3to5seconds.Repeatotherside.PhotoB-WithLhandholdingRshoulderdowngentlylookdownandovertowardsyourLshoulderandholdfor3to5seconds.Repeatotherside.PhotoC-WithLhandholdingRshoulderdowntipyourheadtowardsyourLshoulderandthengentlylookbackoveryourRshoulderand/ortwistyourheadtotheRsideholdingfor3to5seconds.Repeatotherside.Repeat__1__times.Thisisagreatstretchtodofirstthinginthemorninginawarmshowertoreduceneck/shoulderstiffness.Thisstretchreallyhelpstoreduceyourrisks(orisamustinthetreatment)ofelbow,wristandhandMSD/CTDproblemstoo!

8a. WristStretchHoldRarmoutinfrontofyouatshoulderlevel(fullyextended)withpalmup.WithyourLhandgentlypullyourRfingersback(allfingers,exceptthethumb)tofeelagoodstretchtoyourRforearm(Seephotoa).Holdfor3to5seconds,thenpullyourfingersacrossthefrontofyourbody(photob)andholdfor3to5seconds,lastlyrotateyourhandtotheoutsideandholdfor3to5seconds(nophoto).Repeatotherside.Repeat__1to2__times.Greatstretchtoreducewrist/hand/forearmfatigueandpreventortreat“wristtendonitisand/orcarpaltunnel”.Repeatthisstretchfrequently,especiallyforyourdominanthand.

9a. ElbowStretchHoldbotharmsoutinfrontofyouatshoulderlevelwithpalmsdownfacingthefloor.Nextmakeafistwithbothhandsandtipbothofyourfistsdowntowardsthefloorasinphotoaandholdfor3to5seconds.Youwillfeelthestretchonthebackofyourforearms.Thisisagreatstretchtopreventortreat“Tenniselbow/tendonitisoftheelbow”.Nowturnyourfistsintowardseachotherandholdfor3to5seconds(nophoto).Lastlydothesameturningyourfiststotheoutside/awayfromeachother(nophoto)andholdfor3to5seconds.Photobshowstheelbowstretchwithanoverpressure.HoldyourRarmoutinfrontofyouwithpalmdownandfingersextended(outstraight).WithyourLhandgentlypullyourfingersbackuntilyoufeelaforearmstretchandholdfor3to5seconds.Addrotationtotheinsideandoutside,holdingfor3to5secondsateachposition.Repeat__1to2__times.

10. ShoulderStretch(Posteriorcapsule)ReachyourRarmdirectlyacrossthefrontofyourbodyatshoulderlevelandwithyourLarmgentlygiveanoverpressuretoyourRarm(justaboveyourRelbow).Holdfor3to5seconds.Repeatotherside.Repeat__1__times.Youcantweakthisexercisebychangingtheangleofyourshoulderacrossyourbody,eitheraboveorbelowshoulderlevelatanangle.

11. DoorwayChestStretchStandinadoorwaywithyourfeetstaggered(oneinfrontoftheother)andyourarmsasshowninthephotowithpalmsfacingawayofyouandlookingstraightahead(asmakingafieldgoalpost).Holdthispositionfor3to5seconds.TweakthisstretchbyturningyourheadtotheRsideandholdfor3to5secondsandrepeatbyturningyourheadtotheLsideandholdfor3to5seconds.Repeatfor__2to3__timesandthenswitchyourfeetstaggeredpositionandrepeatothersidefor2to3reps.Ifthispostureofyourshouldersandarmshurts/bothersyourshouldersjustholdyourarmsdownawayfromyoursideswithelbowsstraightandpalmsfacingthedoor.Thisisagreatstretchtoreducestiffnesstoyourneck/chest/shoulders/trunkandhips.

12. HipFlexorStretchStandinastaggeredstancewithRfootforwardandLfootback,withfeetslightlywiderthanshoulderwidthapart.Youmayputfrontfootonachair(perphoto)oronstairstoincreasethisstretch.Lungeforwardandleanbackwithhandsonhipsandholdfor3to5seconds.NextleanbackwardagainandreachwithyourLhandoverheadholding3to5seconds,repeat__2__times.NowsidebendtotheRandreachwithyourLhandandholding3to5seconds,repeat__2__times.FinallyrotatetoyourRsidereachingwithyourLhandandholdfor3to5seconds,repeat__2__times.Nowrepeat2repsofeachmotionontheothersidewithRfootbackwardsandreachingwithyourRhand.Thisstretchreduceslowerback,shoulderandkneepain!Keystretchforthosewhositfor4+hoursperworkday.

WorkSmart Industrial Athlete Stretching Poster:St.Luke’sHealthSystem“IndustrialAthleteProgram”

Frequentstretchingandbodymovementisimportanttokeepaproperbloodsupplytoyourworkingmusclesandtissuesthroughouttheworkdaytopreventfatigue,discomfort,andreduceyourrisksforMSDinjuries.Thesestretcheswillalsoreduceyourstresslevel,andincreaseyourenergylevelthroughouteachworkday.Theseshouldbedonetwotothreetimesperday,oruptoeveryhour,asdeterminedbyyourbody’sfatigue/discomfortlevel.Stretchesshouldnotbeforced,andnotcauseanypain.Somediscomfortisexpected,butNOpain.Don’tbounceattheendofanystretchasthissignificantlyincreasestherisksforsprains/strains.Youmaybesoreforthefirst2-4weeksafterbeginningthisdailystretchingprogram.Tohelpreducethissorenessdrink40+ouncesofwaterdaily,doaerobicexercisesuchaswalkingorbikingandstretchagaintogetridofyourbodieslacticacidswhichcausefatigue,discomfortandpain.

13. QuadricepStretchStanduptallandpullyourRfootbacktowardsyourbuttocks(gluteusmaximus)andholdyourRfootwithyourRhandfor3to5seconds,repeatthisfor__1to2__repetitions.Trytomaintainyourkneepositionpointedstraightdowntowardsthefloorwhichincreasesthestretchtoyourquadricepsandalsohipflexormuscle.Repeatotherside.Thisstretchreducesthebiomechanicalstressestoyourknee,hipsandlowerback.

14. HipAdductor/GroinStretchStartwithyourfeetwiderthanshoulderwidthapartandfeetpointedforwardorwithaslighttoeoutposture.Slowlybendforwardreachingdowntowardsthefloor(betweenyourfeet)withbothhandswhilebreathingoutandholdfor3to5seconds.NowslowlyreachbothhandstowardsyourRfootandholdfor3to5secondsandlastlyrepeatthisstretchreachingtowardsyourLfootfor3to5seconds.Repeatthisstretchfor__1__repetitions(Youcanalsocomeupstraightandreachfortheskywithbothhandsbetweeneachchangeofpositionwiththisstretchtoo).Youcanfurthertweakthisgreathipstretchby;Staggeringyourfeet,andtoeingyourfeetinorout.Thisstretchreducesthebiomechanicalstressestoyourlowerback,knees,andhipsandwillallowyoutohavemorefuninyourdailylifeatworkandatplay!

15. HamstringStretchStandupandextendyourRleginfrontofyouontoachairagainstthewallforstability(oryoucanusethestairs),gentlypullthetoesofyourRfootbacktowardsyourheadasinphotoaandreachbothofyourarmsinfrontofyoutowardsyourfeet(tohelpyourbalanceandsafety,youmaywanttodothisstretchbyatable/wall/orsteadyobject).Holdfor3to5seconds.ThenrollyourRfoot/legtotheinsideandholdfor3to5seconds,thenrollyourlegtotheoutsideholdingfor3to5seconds.Itiscommontobeverystiffanduncomfortablerotatinglegtoinside.AnotherwaytotweakthisstretchisbyreachingwithbothofyourarmstotheinsideandoutsideofyourRleg,whilecontinuingtoslowlyrotateyourlegreachingoppositeofyourfootrotation.Thisisanoutstandingstretchforyourknees,back,shouldersandactivebody(Especiallyimportantforthosewhositformostoftheirworkdays).Repeatotherside.Repeat__2to3__times.

16. SittingPiriformisStretchSituptallandcrossyourRlegoveryourLknee.TurnyourbodytotheRandgentlypullyourRkneeuptowardsyourLshoulderandholdfor5to10seconds.Repeat__1to2__times,andrepeatotherside.Keystretchtopreventortreatlowerbackpain,sciaticpain,andhipandkneepain.Ifyouhavesciaticnervepainorlowerbackpainyoumustreallybediligentinwatchingyourseatedandstandingposturehabitstoreducetoeout,kneesoutsitting,orcrossingyourlegs/sittingonyourfeetandreduceyourtimeinthesepostureseachday…WorkSmart!

17. SeatedTwist(Rotation)StretchSittinguptallreachyourRhandandputthisontheoutsideofyourLkneeandgentlytwisttowardsyourLside.Holdfor3to5seconds.Repeatotherside.Repeat__2__times.Youcanalsotweakthisstretchbyreachingwithyourarminsteadofholdingyourknee.Thisisanexcellentstretchtoimprovehip,shoulder,andtrunkflexibilitywhilereducingstiffness.

18. CalfStretchStandfacingawallinastaggeredstanceLfootforward.Rfootback(toesfacingthewall).HavebothhandsreachingforwardatshoulderheightandlungeforwarduntilyoufeelastretchRcalf.Hold3to5seconds.ShifthipstoRsideandhold3to5seconds.ShifthipstoLsideandholdfor3to5secondsandrepeat__2__timeseachside.LungeforwarduntilyoufeelastretchRcalf,hold3to5seconds.ThenlookbackoverRshoulderandholdfor3to5seconds.NextlookbackoverLshoulderandholdfor3to5seconds,repeat__2__timesforeachside.Greatstretchtorestoreproperfunctiontoyourwholebody.RepeatthesameonothersidewithLfootbackwards.

ThesearetheSt.Luke’sHealthSystem“IndustrialAthlete--WorkSmart”Stretchesthatwillimproveyourworkingbodiesvitalityasweage.Theywillalsoreducethedailywearandtearandrisksforinjury,reducestress,andimproveourenergyleveltoyourworkingbody.Remembertodoanyoneofthesestretchesmorefrequentlyduringtheworkdayorathometoreducefatigue,ordiscomforttoyourbody.TakingBioErgonomic“PitStops”throughoutyourworkdaytoreversetheposturesyoudofrequentlyortoreverseandbreakupthesustainedpostureswedodailywillkeepyourbodyhealthyandfeelingbetterforLIFE.Youandyourfamilyareworththeeffort!

Disclaimer:ThisprogramisintendedtoprovidegeneralinstructionontheIndustrialAthleteWorkSmartStretchingPlantoavoidworkplacemusclefatigueanddiscomforttoyourworking,agingbody.Thesetypesofexercisesmaynotbeappropriateforallindividuals.Beforebeginningthisoranyothertypeofexerciseprogram,consultwithyourphysicianand/orphysicaltherapisttodeterminewhatexerciseprogramissuitableforyou.Ifatanytimewhileperformingtheseexercisesyouexperienceanypain,numbness,and/ortingling,discontinueperformingtheseexercisesandcontactyourphysicianimmediately.

Sources:1. WorkSmart-TheIndustrialAthleteManualbyLaurenHebertDPT,OCS96’from IMPACCUSA.www.impacctraining.com.2. TheWorkInjuryConsultingPractice“Chapter7-Stretchingprogramsforthe workplace”byLaurenHebertDPT,OCS1998.3. AttendingfourGrayInstitute“ChainReaction”coursesfrom99’to07’ledby GaryGrayPT,FAFSandFVDS“FunctionalFlexibility-EnhancingLife2.11” 8/20/04www.grayinstitute.comErikNieuwenhuisMS,PT“TheWorkSmartandGetFitGuy”St.Luke’sWorkSmart&WellnessServices2720StoneParkBlvdSiouxCity,IA51104712-279-1842Nieuween@stlukes.orgwww.stlukes.org

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