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.

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

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

4. Why is Flexibility Important?
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

5. Why is Flexibility Important?
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.

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

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

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

9. Lateral Neck Stretch
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
Hold 10 seconds
Repeat with other side

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

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

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

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

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

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

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

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

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

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

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

21. Neck Shoulder Stretch
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
Hold 10 seconds
Repeat with other side

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

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

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

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

26. Calf Stretch
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
Hold 10 seconds
Repeat with other side

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

28. Thigh Stretch 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
Hold 10 seconds
Repeat with other side

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.
Hold 10 seconds
Switch legs and repeat

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

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

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