Transcript No Slide Title

Pre-Work Exercise
Some basic steps to stretch and prepare
for work in an effort to reduce
sprain and strain injuries
Sports Injuries
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A statistical study indicated
that golfers and volleyball
players sustain the most sprain
/ strain injuries.
Why did athletes in these
sports have more problems
than those in other activities?
Sports Injuries
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The study showed
that very few golfers
and volleyball
players stretch
before they play!
The type of stretching that
you need will depend on
your activity
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Office workers need to stretch
hand and arm muscles for
keyboard work.
All workers involved in material
handling need to stretch arm, leg,
and back muscles.
Cold environments increase the
need for stretching. Muscles
contract and blood flow is usually
reduced in cooler temperatures.
How long does this
pre-work warm-up take?
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In most cases, the routine will take
no more than ten minutes.
The length of time and the type of
stretching will depend on the
nature of the job.
The stretching routine should be
done immediately before work
begins. An extended pause
between the stretching and the
start of work will cancel the
effects of the exercise.
Try it!
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The exercise routine is not
physically demanding and it will
help you improve your strength
and flexibility.
Try the program and see if you
don’t feel and function better.
Just a few minutes at the start of
each shift could reduce your
chances of being injured and also
improve your overall health!
Are you ready?
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Some examples of pre-work
stretching exercises are shown in
the following pages.
Remember to start slowly and
follow the recommended
procedures for the exercise
program at your facility.
Exercise #1
Shoulder Shrugs
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With arms hanging at
sides, shrug shoulders
upward, and hold.
Exercise #2
Shoulder Rolls
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With arms hanging at
sides, roll shoulders
up and back in.
Exercise #3
Small Arm Circles
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With arms stretched out
to sides, make circles
12” in diameter.
First in counterclockwise direction,
then clockwise.
Exercise #4
Large Arm Circles
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Spread arms out to sides,
then roll arms in large full
circles.
First in counter-clockwise
direction, then clockwise.
Exercise #5
Wrist Extension Stretch
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Hold arm out to the front
with elbow straight.
Bend wrist into extension
with help of other hand.
Repeat with arm down.
Exercise #6
Wrist Flexion Stretch
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Hold arm out to the front
with elbow straight.
Bend wrist into flexion
with help of other hand.
Repeat with arm down.
Exercise #7
High Reach
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Stand as tall as possible.
Reach arms up as high as
possible.
Come up on tip toes and
stretch to maximum
height.
Exercise #8
Rotation Stretch
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Stand as tall as possible.
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Reach up and rotate left.
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Then to the right.
Exercise #9
Side Stretch
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Stand as tall as possible.
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Clasp hands overhead.
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Reach up and stretch to
the left.
Then to the right.
Exercise #10
Hamstring Stretch
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Cross legs keeping the back
leg straight.
Bend forward at the hips, do
not bend back.
Keep head and shoulders up
and back arched.
Bend hips until you feel a
stretch in the back leg.
Repeat with other leg.
Exercise #11
Power Squat
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Stand, forward bend hips
to 30 degrees.
Knees bent, keep back
arched with head and
shoulder up.
Bend hips and knees until
you can touch the floor
with your finger tips.
Do not bend back.
Return to standing
position.
Exercise #12
Backward Bends
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Hands on hips.
Bend back, shoulders and
head backwards.
Return to upright
position.