Stretches

Maintaining flexibility is important. Here are some easy to do stretches that can be performed in the office.

Neck Stretch

• Tilt ear toward shoulder.
• Reach up and touch top of head with palm to hold in tilted position.
• Hold 5-10 seconds. Repeat 2-3 times.
• Reverse side.

Pectoral Corner Stretch

• Stand at a corner about a foot away from the wall with forearms on opposite sides of the corner.
• One foot should be forward.
• Elbows should be at slightly below shoulder height.
• Keep abdominals tight to avoid arching back.
• Lean gently in towards corner by bending the front knee until a stretch is felt in front of the chest.
• Hold 5-10 seconds. Repeat 2-3 times.

Overhead Reach

• Take a deep breath and reach up over head with both arms.
• Hold 5-10 seconds.
• Exhale and lower slowly.
• Repeat 2-3 times.

Shoulder Pinch

• Place arms behind head being careful not to press hand into head.
• Relax shoulders, and squeeze shoulder blades together while keeping shoulders back and down.
• Hold 5-10 seconds.
• Repeat 2-3 times.

Chair Rotation Stretch

• Sit in chair, and if you can, wrap feet around chair legs.
• Reach across body and grab back of chair.
• Pull gently to increase stretch in mid back.
• Hold 5-10 seconds.
• Repeat 5 times.

Arms Behind Back Stretch

• Hold hands behind back and grasp hands together.
• Pull shoulder blades back and down.
• Hold 5 seconds. Repeat 5 times.

Wrist Extended, Fingers Pointed Up

• Hold arm straight at waist height with palm facing away from you and fingers pointing up.
• Hold onto palm of hand and stretch wrist back.
• Do not pull on fingers.
• Make sure the fingers and thumb are kept together.
• Hold 5-10 seconds.
• Repeat 2-3 times.

Wrist Extended, Fingers Pointed Down

• Do as above, but with fingers pointing towards the floor.
• Hold 5-10 seconds.
• Repeat 2-3 times.

This series of stretches are useful for workers who complete assembly tasks and do a lot of reaching.

Reaching Stretch

• Interlace your fingers out in front of you at shoulder height.
• Turn your palms outward as you reach forward.
• Hold for 5-10 seconds.
• Relax and repeat.

Overhead Stretch

• Interlace your fingers out above, over your head.
• Turn your palms outward as you reach.
• Hold for 5-10 seconds.
• Relax and repeat.

Triceps Stretch

• With arms overhead, hold the elbow of one arm with the hand of the other arm.
• Gently pull the elbow behind your head, creating a stretch.
• Move slowly.
• Hold for 5-10 seconds then repeat with other arm.

Shoulder Stretch

• Gently pull your elbow across your chest toward your opposite shoulder.
• Hold stretch for 5-10 seconds.
• Relax and repeat with other arm.

Chest & Back Stretch

• Clasp your hands behind your back.
• Slowly turn your elbows inward and straighten arms.
• Lift your arms up behind you until you feel a stretch.
• Hold for 5-10 seconds.

Chair Rotation Stretch

• Sit in chair.
• Wrap feet around chair legs to stabilize your body.
• Reach across body and grab the back of the chair.
• Pull gently to increase the stretch in the middle of your back.
• Hold 5-10 seconds, repeat reaching to opposite side.

Try starting your work day with this routine, especially if you do a lot of lifting and carrying. Remember, stretching should NOT hurt. Here are a few stretching principles to keep in mind. You should move slowly, try not to bounce, hold stretches 5-10 seconds and relax your body by breathing in deeply.

Shoulder Roll

• Relax and hang arms at sides.
• Roll shoulders up and backwards 3 times.
• Repeat in the opposite direction.

Body Reach & Rotation

• Stand as tall as possible and reach arms up as high as possible.
• Rotate to the left, then to the right.
• Rotate slowly, repeating 3 times.

Calf Stretch

• Stand a little ways from a wall.
• Position one leg behind the other.
• Point your toes slightly outward and keep your knee straight.
• Gently lean into the wall until a stretch is felt in the back of the leg below the knee.
• Hold 5-10 seconds.
• Switch legs and repeat.

Hamstring Stretch

• Place your leg on a table or chair at a comfortable height.
• Slightly bend the leg on the ground at the knee.
• Bend forward at your waist until you feel a stretch in the back of the raised leg.
• Hold for 10 seconds.
• Switch legs and repeat.

Quadriceps Stretch

• Grasp the top of your ankle and pull heel towards buttocks until a stretch is felt in front of the thigh.
• Try not to bend forward.
• Hold for 10 seconds.
• Switch legs and repeat.

Backward Bend

• Stand with hands on hips and knees slightly bent.
• Bend and rotate your head and shoulders backwards.
• Return to upright position.
• Hold 5-10 seconds.
• Relax and repeat 3-5 times.