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!
7
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
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