LETS STRETCH!

BENEFITS OF STRETCHING
Dynamic stretching: Performing a
controlled movement the range of motion Promotes joint health
of an active joint (CSEP) Correction of muscle imbalances

and posture issues
Static stretching: Slowly stretching a Promotes peripheral blood flow
muscle/tendon group and holding the to muscles and brain
position for an extended period of time Strength and flexibility
(>10 sec) (CSEP) Stress relief

Try these 4 stretches at work!

UPPER BACK STRETCH
Stretch the arms straight out with palms facing away from each
other. Cross arms so that palms are pressed together, contract the
abs and round the back as you reach away. Hold the stretch for 10
to 30 seconds. If twisting the arms doesn't feel good, lace the
fingers together.

STANDING QUAD STRETCH

While holding onto a chair, bend the righ knee and hold onto the
right ankle with the right hand. Pull the ankle toward your
bottom, bending at the knee. You should feel a stretch in your
quad and hip flexors. Hold for 10 to 30 seconds and repeat on the
other side

SITTING PIRIFORMIS STRETCH

While seated, cross the right ankle over the left knee and sit up
tall. Gently lean forward, keeping the back straight and reaching
out with the torso until you feel a stretch in the right glute and
hip. Hold for 10 to 30 seconds and repeat on the other side. Skip
this move if it bothers the knees.

FOREARM STRETCH
Stretch the right arm straight out with the palm facing the sky.
Use the left hand to gently pull the fingers down and towards you
at the wrist, feeling a stretch in the forearm. Hold for 10 to 30
seconds and repeat on the other hand.