Welcome

to
Stretch for Life

National Safety Month Week 4 Ergonomics

 Why do we stretch?
Stretching is a gentle yet effective way to incorporate
movement into your day. Stretching in its most basic
form, is a natural and instinctive activity. Benefits include
increasing blood flow throughout the body delivering
oxygen and nutrients to tired muscles, as well as
facilitate “cleaning up” post activity or injury to enhance
the healing process and prevent soreness. Specialists
have even touted that simple daily stretching slows the
aging process and decreases your chances for injury!

Grab your friends, co-workers and family and include this

routine into your day and start feeling better now!
 Guidelines
For each stretch, gently move into the
position without bouncing or forcing. A
gentle stretch should be felt along
muscles; be careful of any position that
stresses a joint or causes discomfort.
Hold each position for 20 seconds,
release and do once again. Be sure to
do each stretch for both sides of the
body.
 Neck

Gently reach one arm

behind back – guide
opposite ear to shoulder
 Trunk

Seated or standing, reach overhead and bend

sideways at your waist.

Area Stretched-
You should feel a stretch along the side
your trunk and upper arm
Helps With-
Back stiffness, sitting, lifting, carrying
Key Focus-
Breathe slowly and deeply, stretch while
you’re exhaling.
 Upper Back

Grasp hands in front, straighten your arms and

round your upper back, like you’re hugging a barrel.

Area Stretched-
Upper back, lower neck, between shoulder
blades
Helps With-
Shoulder, neck and back stiffness;
computer, phone and lab work
Modifications-
Can be done seated or standing. If
standing, keep knees slightly bent and pelvis
strong. Keep head lowered.
 Chest
Place your hands behind your head. Gently arch
your back and press your elbows back.

Area Stretched-
Front of chest, shoulders, upper back
Helps With-
Computer and desk work, lifting, neck and
shoulder movement
Modifications-
Standing in a doorway or corner: Bend
arms, place on walls/doorjambs. Gently
lean into the doorway/corner. Tighten abdominal
muscles so low back does not arch.
 Shoulder

Bring arm across chest. Use other hand to hold

and press elbow toward opposite shoulder.

Area Stretched-
Outside and back of shoulder
Helps With-
Shoulder movement, computer work, lifting
Cautions-
Release if you feel a pinching or tingling in
the front of your shoulder or hand
 Triceps
Grab your right elbow with your left hand. Raise
your elbow straight up and gently pull it
backward so your hand slides down your spine.
Maintain a tall posture with head up.

Area Stretched-
Underside of your arm reaching back
Helps With-
Shoulder and arm tightness, lifting,
carrying, computer work
Cautions-
Release if shoulder pinches or hand
tingles.
 Forearm Flexors

With elbow straight, grasp palm side of hand,

fingertips up. Pull hand toward body.

Area Stretched-
Underside of wrists and forearm and
palms
Helps With-
Wrist movement and keyboarding, data
entry, fine tool work, lab work
Modifications-
Place palms together with elbows out.
Gently lower hands until a stretch is felt.
 Forearm Extensors

With elbow straight, grasp top side of hand,

fingertips down. Pull hand toward body.

Area Stretched-
Top of wrists, forearm, hand, elbow
Helps With-
Wrist movement and keyboarding, data
entry, fine tool work, lab work
Modifications–
Repeat with a gentle fist, or place both
hands together to stretch at the same time.
 Quadriceps
Using a table or wall for balance (if necessary), flex
the knee and grasp your ankle. Knee should stay
pointed straight down at floor.

Area Stretched-
Front of the thigh, from the knee up to the
hip.
Helps With-
Tightness from sitting, hip flexor pain,
improves flexibility and blood flow, lifting,
carrying and walking.
Modifications-
If you can’t quite grasp your foot, set it up
on a step or chair. Stand up straight, tighten
your abdominal muscles to protect your low
back. Do not lock standing knee; keep
slightly it bent, using muscles to balance.
 Groin/Inner Thigh

Step away from one foot, keeping weight on

bent legs heel, sit back into a lunge position.

Area Stretched-
Inner thigh of straight leg, from groin
to knee
Helps With-
Hip and knee motion, lifting,
squatting, lunging duties
Key focus-
Keep knee behind toes, sit back into
bent legs hip, maintain balance.
 Hamstrings

Put your straight leg up on a chair or step.

One leg is straight out, heel down, toes up. With
weight on opposite leg and knee bent. Lean forward
slightly at hips, keep back straight.

Area Stretched-
Hamstring and calf
Helps With-
Low back pain, improves flexibility and
motion, lifting, carrying, odd work postures, bending,
squatting.
Key Focus-
Keep lower abs tight, back flat.
Bend at the hips, keep leg straight
 Calf Stretch
Stand facing a wall with one foot behind the
other. Back leg can have a slight bend at the
knee or straight. Trying to keep heels on the
floor, lean into the wall until a stretch is felt in the
lower calf of back leg.

Area Stretched –
Calf, ankle and bottom of foot
Helps with-
Sore feet, tight legs from sitting all day
or walking all day
Modifications-
The straight leg position targets the
outer most calf muscle, while the bent leg
position targets the deeper calf muscle as well
as the ankle and foot.
 Spine Twist

Reach across your body and twist around to your side-

keeping your knees and hips facing forward.

Area Stretched-
Low back, oblique and abs.
Helps With-
Back tightness, lifting, sitting, carrying
Cautions-
Do this SLOWLY and GENTLY. If you do/did
have a disc injury, skip or very lightly stretch.
Do not try to “pop” your back with this stretch!
Breathe slowly.
 Hip/Piriformis
Sit and place one ankle on the opposite knee. Let
the leg relax and fall out. Sit up straight and lean
forward from hips.

Area Stretched-
Hip and glutes
Helps With-
Low back pain, sciatica, sitting, lifting,
squatting
Modifications-
Can hold ankle at mid shin if unable to
place on knee.
 Low Back/Cat Stretch
Seated in a chair, put your feet wide and bend
forward at your waist. Let your upper body relax
and breathe. Then arch your back up like a mad
cat - hold - relax.

Area Stretched-
Low back, hips, middle and upper back
Helps With-
Low back tightness, carrying, lifting, sitting
Modifications-
Place hands on your knees to push
up with your arms to get back up, don’t lift
with your back.
*Can rest elbows on knees and let back
relax.
 Squats
Stand up. Feet shoulder width
apart or slightly wider, with toes
straight or slightly turned out.
Squat down as if you are reaching
to sit back into a chair. Keep
knees aligned with ankles/mid
foot.

Go only as deep as you are

comfortable with and able to hold
your balance independently.

GET READY - 3 sets of 5 squats

 Relaxation
Trunk
Reaches
Shoulder
Rolls

Neck Rolls
Have a Great Day!