Disclaimer

All stretches should be performed in the manner described. Hold each position at the point of comfortable stretch for 10 seconds. Employees with pre-existing conditions or past injuries should discuss this program with their personal physician or the occupational health nurse before participating. If you feel discomfort while stretching, STOP and report the discomfort to the wellness specialist in your area. 1

Why Stretch?

• • Prevent injury and promote better health – Increase flexibility – Increase circulation Prepares joints, muscles, tendons, and nerves for activity 2

What is Flexibility?

• Flexibility is having adequate muscular length to allow joints to move efficiently • Good flexibility allows body parts to move without compressing tissues or nerves 3

Why is Flexibility Important?

• As you perform activities at home or work, you assume different postures to get things done • Adequate muscular flexibility helps get the job done more efficiently 4

Why is Flexibility Important?

• Breaks or changes in work tasks, coupled with various exercises and stretching, can provide you with the time needed for stressed muscles and tendons to recover to their "normal" state, and also help fight injuries that accumulate after intensive, long-term keyboarding work. As for any exercise, remember that if you have any pre-existing condition that you believe could be negatively impacted by these stretches, consult a trainer or doctor before beginning them. 5

Proper Stretching

• Gently lengthens a muscle prior to exertion • Should feel a mild “stretch”, NEVER pain • Hold for 10-30 seconds • Do not hold your breath • Do not bounce • Too much force is counterproductive 6

When to Stretch?

• • • • • • • Start of shift Throughout the day During lunch/dinner During break While in meetings During down time Anytime your body says you need it!

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General Stretches – March in Place

• March in place for 15 seconds to warm up muscles and increase circulation • Raise knees to a comfortable level • Swing arms if comfortable for you 8

Lateral Neck Stretch

• Place one hand behind back and the other on top of head • Gently pull head to side until gentle stretch is felt on side of neck • Hold 10 seconds • Repeat with other side 9

Chest Bicep Stretch

• Clasp hands behind back and gently reach away from back • Gentle stretch should be felt in front of shoulders and chest • Hold 10 seconds 10

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Upper Back Stretch

Clasp hands together in front • Reach away from your body • Gently bend neck down • Stretch should be felt in upper back and lower neck • Hold 10 seconds 11

Wrist Flexor Stretch

• Reach in front with palm up and elbow straight • Place fingers across lower portion of palm and bend wrist towards floor with other hand • Stretch should be felt in front of forearm • Hold 10 seconds • Repeat with other side 12

Wrist Extensor Stretch

• Reach in front with palm down and elbow straight • Gently bend wrist towards floor with other hand • Hold 10 seconds • Repeat with other side 13

Lateral Trunk Stretch

• Place hands together overhead and lean trunk to side • Hold 10 seconds • Repeat with other side 14

Back Extension Stretch

• Place hands on hips and gently bend torso backwards • Stretch should be felt in front of torso and possibly in low back • Hold 10 seconds 15

Standing Hamstring Stretch

• Maintain a slight bend in the knees • Bending at waist, reach behind knees while pressing hips upward • Gentle stretch should be felt in back of thighs • Hold 10 seconds 16

Reach Down

• Stand up straight and keep your shoulders back • Reach fingers towards floor • May feel stretch in neck or upper shoulder • Hold 10 seconds 17

Shoulder Circles

• Leaving arms at sides, rotate shoulder blades in circular motion • Loosens shoulders and shoulder blades • Rotate for 10 seconds • Alternate clockwise and counterclockwise throughout day 18

Shoulder Squeeze

• Rotate shoulders back and down • Leaving arms at side, squeeze shoulder blades together in back • Hold 10 seconds 19

Chest Stretch

• Place hand on wall or upright and turn away until gentle stretch is felt in chest • Hold 10 seconds • Repeat with other side 20

Neck Shoulder Stretch

• Place one arm behind back and other on top of head • Gently pull head forward and towards underarm until stretch is felt in back and/or side of neck • Hold 10 seconds • Repeat with other side 21

Shoulder Stretch

• Gently pull arm across body while looking over shoulder • Hold 10 seconds • Repeat with other side 22

Forearm Stretch

• Palms down, make a fist and flex the wrists down while keeping the elbows straight • Hold 10 seconds 23

Tricep Stretch

• Grasp opposite elbow overhead and gently pull towards head • Hold 10 seconds • Repeat with other side 24

Heel Raises

• Raise up on ball of foot ten times • Repeat throughout the day • Good stretch to promote circulation 25

Calf Stretch

• Facing wall, place one foot behind with knee straight and toes facing forward • Keep heel to floor and move foot back until gentle stretch is felt in calf • Hold 10 seconds • Repeat with other side 26

Knee-to-Chest Stretch

• Leaning against wall, gently pull knee to chest • Stretch should be felt in back of hip or buttock • Hold 10 seconds • Repeat with other side 27

Thigh Stretch

• Use a firm surface for hand support • With a slight bend in supporting leg bend other knee and pull foot towards buttock until gentle stretch is felt in front of thigh • Hold 10 seconds • Repeat with other side 28

Hamstring Calf Stretch

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

• Hold 10 seconds • Switch legs and repeat 29

Lateral Hip Stretch

• Cross your right leg behind left and shift your hips to the right • Hold 10 seconds • Switch and repeat with other side 30

Trunk Rotation

• Cross arms on chest and gently twist to one side • Hold 10 seconds • Repeat with other side 31

Pelvic Tilt

• Bending at waist, place hands on knees • Tighten abdominal muscles and round out low back • Hold 10 seconds 32