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1 Disclaimer All stretches should be performed in the manner described. Hold each position at the point of comfortable stretch for 10 seconds. Employees.

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Presentation on theme: "1 Disclaimer All stretches should be performed in the manner described. Hold each position at the point of comfortable stretch for 10 seconds. Employees."— Presentation transcript:

1 1 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. 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.

2 2 Why Stretch? Prevent injury and promote better health Prevent injury and promote better health –Increase flexibility –Increase circulation Prepares joints, muscles, tendons, and nerves for activity Prepares joints, muscles, tendons, and nerves for activity

3 3 What is Flexibility? Flexibility is having adequate muscular length to allow joints to move efficiently Flexibility is having adequate muscular length to allow joints to move efficiently Good flexibility allows body parts to move without compressing tissues or nerves Good flexibility allows body parts to move without compressing tissues or nerves

4 4 Why is Flexibility Important? As you perform activities at home or work, you assume different postures to get things done 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 Adequate muscular flexibility helps get the job done more efficiently

5 5 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. 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. Why is Flexibility Important?

6 6 Proper Stretching Gently lengthens a muscle prior to exertion Gently lengthens a muscle prior to exertion Should feel a mild stretch, NEVER pain Should feel a mild stretch, NEVER pain Hold for seconds Hold for seconds Do not hold your breath Do not hold your breath Do not bounce Do not bounce Too much force is counterproductive Too much force is counterproductive

7 7 When to Stretch? Start of shift Start of shift Throughout the day Throughout the day During lunch/dinner During lunch/dinner During break During break While in meetings While in meetings During down time During down time Anytime your body says you need it! Anytime your body says you need it!

8 8 General Stretches – March in Place March in place for 15 seconds to warm up muscles and increase circulation March in place for 15 seconds to warm up muscles and increase circulation Raise knees to a comfortable level Raise knees to a comfortable level Swing arms if comfortable for you Swing arms if comfortable for you

9 9 Lateral Neck Stretch Place one hand behind back and the other on top of head 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 Gently pull head to side until gentle stretch is felt on side of neck Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

10 10 Chest Bicep Stretch Clasp hands behind back and gently reach away from back Clasp hands behind back and gently reach away from back Gentle stretch should be felt in front of shoulders and chest Gentle stretch should be felt in front of shoulders and chest Hold 10 seconds Hold 10 seconds

11 11 Upper Back Stretch Clasp hands together in front Clasp hands together in front Reach away from your body Reach away from your body Gently bend neck down Gently bend neck down Stretch should be felt in upper back and lower neck Stretch should be felt in upper back and lower neck Hold 10 seconds Hold 10 seconds

12 12 Wrist Flexor Stretch Reach in front with palm up and elbow straight Reach in front with palm up and elbow straight Place fingers across lower portion of palm and bend wrist towards floor with other hand Place fingers across lower portion of palm and bend wrist towards floor with other hand Stretch should be felt in front of forearm Stretch should be felt in front of forearm Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

13 13 Wrist Extensor Stretch Reach in front with palm down and elbow straight Reach in front with palm down and elbow straight Gently bend wrist towards floor with other hand Gently bend wrist towards floor with other hand Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

14 14 Lateral Trunk Stretch Place hands together overhead and lean trunk to side Place hands together overhead and lean trunk to side Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

15 15 Back Extension Stretch Place hands on hips and gently bend torso backwards Place hands on hips and gently bend torso backwards Stretch should be felt in front of torso and possibly in low back Stretch should be felt in front of torso and possibly in low back Hold 10 seconds Hold 10 seconds

16 16 Standing Hamstring Stretch Maintain a slight bend in the knees Maintain a slight bend in the knees Bending at waist, reach behind knees while pressing hips upward Bending at waist, reach behind knees while pressing hips upward Gentle stretch should be felt in back of thighs Gentle stretch should be felt in back of thighs Hold 10 seconds Hold 10 seconds

17 17 Reach Down Reach Down Stand up straight and keep your shoulders back Stand up straight and keep your shoulders back Reach fingers towards floor Reach fingers towards floor May feel stretch in neck or upper shoulder May feel stretch in neck or upper shoulder Hold 10 seconds Hold 10 seconds

18 18 Shoulder Circles Leaving arms at sides, rotate shoulder blades in circular motion Leaving arms at sides, rotate shoulder blades in circular motion Loosens shoulders and shoulder blades Loosens shoulders and shoulder blades Rotate for 10 seconds Rotate for 10 seconds Alternate clockwise and counterclockwise throughout day Alternate clockwise and counterclockwise throughout day

19 19 Shoulder Squeeze Rotate shoulders back and down Rotate shoulders back and down Leaving arms at side, squeeze shoulder blades together in back Leaving arms at side, squeeze shoulder blades together in back Hold 10 seconds Hold 10 seconds

20 20 Chest Stretch Place hand on wall or upright and turn away until gentle stretch is felt in chest Place hand on wall or upright and turn away until gentle stretch is felt in chest Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

21 21 Neck Shoulder Stretch Place one arm behind back and other on top of head 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 Gently pull head forward and towards underarm until stretch is felt in back and/or side of neck Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

22 22 Shoulder Stretch Gently pull arm across body while looking over shoulder Gently pull arm across body while looking over shoulder Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

23 23 Forearm Stretch Palms down, make a fist and flex the wrists down while keeping the elbows straight Palms down, make a fist and flex the wrists down while keeping the elbows straight Hold 10 seconds Hold 10 seconds

24 24 Tricep Stretch Grasp opposite elbow overhead and gently pull towards head Grasp opposite elbow overhead and gently pull towards head Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

25 25 Heel Raises Raise up on ball of foot ten times Raise up on ball of foot ten times Repeat throughout the day Repeat throughout the day Good stretch to promote circulation Good stretch to promote circulation

26 26 Calf Stretch Facing wall, place one foot behind with knee straight and toes facing forward 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 Keep heel to floor and move foot back until gentle stretch is felt in calf Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

27 27 Knee-to-Chest Stretch Leaning against wall, gently pull knee to chest Leaning against wall, gently pull knee to chest Stretch should be felt in back of hip or buttock Stretch should be felt in back of hip or buttock Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

28 28 Thigh Stretch Use a firm surface for hand support 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 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 Hold 10 seconds Repeat with other side Repeat with other side

29 29 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. 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 Hold 10 seconds Switch legs and repeat Switch legs and repeat

30 30 Lateral Hip Stretch Cross your right leg behind left and shift your hips to the right Cross your right leg behind left and shift your hips to the right Hold 10 seconds Hold 10 seconds Switch and repeat with other side Switch and repeat with other side

31 31 Trunk Rotation Cross arms on chest and gently twist to one side Cross arms on chest and gently twist to one side Hold 10 seconds Hold 10 seconds Repeat with other side Repeat with other side

32 32 Pelvic Tilt Bending at waist, place hands on knees Bending at waist, place hands on knees Tighten abdominal muscles and round out low back Tighten abdominal muscles and round out low back Hold 10 seconds Hold 10 seconds


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