Stretching at Work

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Stretching at Work
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• Reasons to stretch at work
• Reduce muscle tension, stress
• Increase alertness, productivity
• Improve circulation
• To feel better!
• If you stretch your co-workers just might try it,
  too

Color-coordinated outfits are optional.
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• Here are some things to do when stretching
• Make slow movements
• Hold the stretch for at least 5 seconds (10 is
  recommended)
• Experiment with slight variations in posture and
  movement to improve stretch effectiveness
  (especially with legs)
• Stretch frequently, especially when sitting or in
  other constrained environments

You can leave your shirt on.
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• Things to avoid when stretching
• Rapid movement
• Holding your breath
• Bouncing
• Pain

Enthusiasm is great, but try not to overdo it.
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Stretching may aggravate certain medical
conditions (e.g., herniated disk). Be sure to
talk to a medical professional prior to
starting your stretching program.
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• The following slides provide a few examples of
  the many stretches you can do at work.

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finger stretch
Stretch fingers out and apart (repeat cycle)
Start with fingers relaxed
Curl and tense fingers
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wrist flex
Rotate left hand over right hand
Clasp hands together
Rotate right hand over left hand
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handshake
Hold hands at sides and shake lightly but rapidly
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wrist flex
Start from a typical seated posture
Clasp fingers together
Move hands forward while rotating palms outward
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overhead stretch
Move hands upward while rotating palms outward
Start from a typical seated posture
Clasp fingers together
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shoulder / arm stretch 1 (repeat on opposite side)
Use right hand to pull left elbow toward right
shoulder
Start with shoulders relaxed
Raise left arm and place right hand on left
elbow
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shoulder / arm stretch 2 (repeat on opposite side)
Use left hand to pull right elbow toward left
shoulder
Start with shoulders relaxed
Raise right arm behind head
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shoulder / upper back stretch
Slowly lean forward
Face an open doorway with your toes 1 to 2 feet
from the opening
Place hands on door frame at about shoulder height
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shoulder hunch stretch
Raise arms straight up using shoulder muscles
Start with shoulders in a neutral position
Lower arms and shoulders
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executive stretch
Lean back and move elbows backward
Start with typical working position
Clasp fingers together behind head
Rest hands on back of head
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neck stretch
Tilt head forward, then back
Sit or stand upright
Slowly tilt neck to one side
Then the other side
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calf stretch (repeat with opposite leg)
Lean forward, keeping left foot flat
Place left foot about 3 and right foot about 1
from wall
Place hands on wall
Bend right knee
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hamstring stretch (repeat with opposite leg)
Bend trunk down creating muscle tension under
thigh (hand location not important)
Grab hold of a chair, desk or other object for
balance
Rotate left toes outward
Place left foot 3 - 4 from right foot
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quadriceps stretch (repeat with opposite leg)
Lower knee and slowly pull on leg
Grab hold of a chair, desk or other object for
balance
Raise left leg
Grasp left leg with left hand
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Finis