Federal Employee Occupational Safety & Health Program

Size: px
Start display at page:

Download "Federal Employee Occupational Safety & Health Program"

Transcription

1

2 Table of Contents Stretching...1 Overview...1 Be Careful!...1 Make a Plan!...1 Neck Stretches...1 Chin to Ceiling...1 Chin to Chest...1 Turn Your Head...1 Tilt Your Head...2 Arm Stretches...2 Straight Arm Stretch...2 Top of Back...2 Wrist Stretches...2 Pull/Push...2 Rotation...2 Shoulder Stretches...3 Shoulder Roll...3 Shoulder Rotation...3 Elbow Cross...3 Chest Stretches...3 Overhead Reach...3 Torso Twist...3 Elbows Back...4 Back Stretch...4 Cross and Twist...4 Lower Body Stretches...4 Seated Knee...4 Seated Hamstring...4 Standing Quadriceps...4 Finger Stretch...5 Open and Close...5 Wrap Up...5 Stretching Plan...6

3 Stretching This guide will walk you through a series of stretching exercises that will help you avoid some of the aches and pains associated with working at a desk all day. Learn how to properly perform these beneficial stretches, practice each one, and make sure to incorporate the stretches you need into your own personalized stretching plan. (Refer to the sample plan at the end of this document.) Overview Stretching can help reduce physical and mental tension and prevent the symptoms of cumulative trauma disorder (CTD). The following stretches are great for your neck, fingers, lower body, and everything else in between. Of course, if you have any kind of health issue that precludes you from doing any of these stretches, talk to your health care provider first. Be Careful! Follow these basic guidelines for stretching so you can avoid causing yourself any pain: Stretch to a point of slight tension. Stretch slowly; don t bounce. Maintain control of each stretch. Breathe normally throughout each stretch. Stretch within your own limits stretching should not be painful. These basic guidelines are just that guidelines. Remember, we are all different. Just do your best and stop before it gets to be a problem. Neck Stretches Here are a series of neck stretches for you all of which can be done in your chair. Chin to Ceiling For the chin to ceiling stretch, slowly tilt your head back and look up at the ceiling. Stop when you feel a stretch in the front muscles of your neck. Hold that stretch for a count of 10. Then, slowly return your head to its normal position. Chin to Chest The chin to chest stretch is great for loosening up the neck as well as the shoulders. Face straight ahead. Keep your back straight and pull your chin toward your chest until you feel a stretch along the back of your neck. Hold that one for 10 to 15 seconds, then relax, return to your starting position, and repeat it once more. Turn Your Head Turn your head is a simple yet effective stretch! Slowly turn your head and look over your left shoulder. Stop when you feel a stretch in the muscles on the right side of your neck and hold it for a count of 10. Then go ahead and repeat these steps in the opposite direction. Make a Plan! DOE wants you to stretch regularly during the day. The Mayo Clinic recommends that you stretch every 20 to 30 minutes during the day. Listen to your body, and stretch the part of the body that is feeling some tightness. 1

4 Tilt Your Head To properly execute the tilt your head stretch, sit up straight on a chair and place your palms under your buttocks to prevent you from raising your shoulders. Slightly drop your ear down to one shoulder -- keep your chin forward while you re doing it. Hold that stretch for 10 seconds and then switch sides. Alternate once more, lifting your chest up and taking deep breaths into the tightest area as you stretch for an added bonus. Arm Stretches You use your arms a lot during the day, particularly if you are working on the computer. These arm stretches are done in your chair or standing. This first one is good for both the forearm and biceps. Straight Arm Stretch For the straight arm stretch, press your hands away from your body and turn your palms facing out. Then straighten your arms in front of you and hold them in that position for 15 seconds. Then relax for a few moments and repeat. Top of Back Another way to stretch your arms is to reach one arm behind your head and place your hand on your upper back. Make sure you keep your arm close to your ear. Gently hold your elbow with your opposite hand. Pull your elbow toward the back of your head and reach your hand toward the middle of your back until you feel a gentle stretch. Hold that stretch for 15 seconds, then relax, and repeat the stretch on the other side. Wrist Stretches The wrists can take a beating, especially with typing and moving input devices. Here are a few exercises to loosen the wrists up. Pull/Push For the pull/push stretch, hold your left arm in front of you, parallel to the ground, palm facing up. Put your right hand on top of the left palm and use it to pull the left hand down until you feel a stretch on the top of the wrist. Hold that for about 5 seconds. Then return your left hand to parallel. Put the fingers of your right hand under the left hand and pull the left hand back until you feel a stretch on the bottom of the wrists. Hold that stretch for about 5 seconds. Repeat that sequence 3 to 5 times. Then switch your hands so you are stretching the right wrist. Rotation This rotation exercise stretches the wrist extensors and flexors. Make your right hand into a loose fist and extend your arm. Put your left hand under your right elbow for a little support. Rotate your wrist as far left as you can comfortably go and hold it for 5 seconds. Then rotate your wrist as far right as comfortably possible. Hold that for 5 seconds. Then redo the whole sequence 4 more times. Change your position so your right hand is supporting the left arm and repeat the twists 5 times on the left wrist. 2

5 Shoulder Stretches Many people spend a good part of the day hunched over the keyboard and paperwork and their shoulders get achy. Here are a couple stretches that ease any tension in your shoulders. Shoulder Roll For the shoulder roll, slowly bring your shoulders up toward your ears and hold that position for 3 seconds. Roll your shoulders back and down. Relax and repeat that process 5 to 10 times. Shoulder Rotation To exercise your shoulder rotation muscles, place the tips of your fingers on your shoulders with the elbows pointing away from the body and in line with your shoulders. Rotate your shoulders so your elbows are pointing forward and hold that position for 3 seconds. Rotate your shoulders back and hold that position for 3 seconds. Then repeat that process 5 to 10 times. Elbow Cross The elbow cross stretching exercise loosens the back of your shoulder muscles. Start out by facing straight ahead. Place your right hand on your left shoulder. Cross your left arm over your right arm so you can hold your right elbow. Gently pull the elbow so your upper body turns slightly. Hold that for 3 to 5 seconds. Then change your arms so the left hand is on the right shoulder and the right hand is pulling the left elbow. Hold that for 3 to 5 seconds. Then repeat it 3 to 5 times. Feels good, doesn t it? Chest Stretches Spending the day at a desk job can affect chest muscles too. These stretches can loosen that area up. Overhead Reach For the overhead reach, sit up straight in the chair. Reach your arms straight up towards the ceiling, arching your back a bit. Hold that for 5 seconds. Then lower your arms. Repeat that stretch 5 to 10 times. Torso Twist To try a torso twist, sit up straight in the chair. Cross your arms in front of you and twist to your left and hold for 5 seconds. Return to your starting position, put your arms at your side and slightly arch your back so you can feel your chest muscles stretching and hold it for 5 seconds. Return to sitting straight up, cross your arms again, and twist to the right, holding the twist for about 5 seconds. Return to center and repeat the stretch where you arch your back. Repeat the entire sequence 5 times. 3

6 Elbows Back Lace your fingers together behind your head and bring your elbows back as far as possible. Take a deep breath and lean back until you feel your muscles stretching and hold it for 20 seconds if you can. Exhale, relax for a few seconds. Then repeat the exercise again. Back Stretch How many times have you left the office and said, My back is killing me! Try the Cross and Twist stretch and see if it helps. Cross and Twist Start out by sitting forward in your chair so there s a little room between your back and the chair back. Face forward and cross your right leg over your left. Next, put your left hand on your right knee, and gently pull toward your left side while you SLOWLY turn your head and shoulders to the right. Keep turning until you see the wall behind your right shoulder if you can. Don t force the turn just twist until you feel a nice stretch in your back. Hold that for 8 to 10 seconds, then relax a few seconds and repeat the stretch on the other side. Lower Body Stretches Seated Knee Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight and be careful not to lean forward. You should feel tension in your lower back and the upper part of your buttock. Hold the stretch for 30 seconds, then relax and return to the starting position and repeat the stretch with your other leg. Seated Hamstring To try the seated hamstring stretch, position yourself on the edge of your chair and straighten out one of your legs in front of you, resting your heel on the floor. Bend forward at your hip until you feel a stretching sensation at the back of your thigh. Be sure to keep your back straight. Hold the stretch for 30 seconds, then relax and return to the starting position and repeat the stretch with your other leg. Standing Quadriceps Stand with your back to your chair, approximately 6 to 8 inches away. Bend one knee and place top of your foot on the seat of the chair. Tighten your buttocks and gently move your hips forward until you feel a slight stretch in the front of your thigh. Hold it for 15 to 30 seconds. Then repeat the stretch on other side. 4

7 Finger Stretch Typing and using input devices means you re using your fingers a lot. This stretch will help you keep them loose and relaxed. Open and Close Separate, straighten, and stretch your fingers, making sure you keep your hand in alignment with your wrist. Hold it for 10 seconds. Bend your end and middle knuckles of your fingers, keeping your hand and wrist in the same position. Hold that for 10 seconds, relax, and then repeat it as many times as necessary. Wrap Up So how were those stretches? Did they make you feel good? Remember, DOE encourages you to do whichever stretches you need during the course of your day. Make a plan. Keep track of how many of these stretches you actually do every day and see how you feel when the work day is done. If any part of your body still feels tight, think about adding a few more stretches or repetitions for that body part. Make a stretching plan, stick to it, and you ll be feeling great at the end of the day! 5

8 Stretching Plan TIME STRETCH 8:30 Chin to ceiling, Chin to chest 9:00 Turn your head, Tilt your head, Shoulder roll 9:30 Torso twist, Wrist rotation, Cross and twist 10:00 Open and close fingers, Seated quad stretch 10:30 Chin to ceiling, Chin to chest 11:00 Turn your head, Tilt your head, Shoulder roll 11:30 Open and close fingers, Overhead reach, Elbows back LUNCH WALK! 1:00 Chin to ceiling, Chin to chest, Turn your head, Tilt your head 1:30 Torso twist, Wrist rotation, Wrist pull/push 2:00 Elbow cross, Open and close fingers 2:30 Cross and twist, Top of back, Seated knee to chest 3:00 Shoulder roll, Shoulder rotation, Seated hamstring 3:30 Turn your head, Tilt your head, Open and close fingers 4:00 Torso twist, Elbow cross 4:30 Cross and twist, Open and close fingers 6

Stretch at Your Desk Program

Stretch at Your Desk Program Stretch at Your Desk Program UT LivingWell Stretch at Your Desk Video http://www.youtube.com/watch?v=mslxjh0gtoq The HealthPoint Occupational Health Program is part of Human Resource Services, University

More information

stretches for side of neck: Stretches side of neck Stretches back of neck Stretches side of shoulder and back of upper arm

stretches for side of neck: Stretches side of neck Stretches back of neck Stretches side of shoulder and back of upper arm stretches for side of neck: Sit or stand with arms hanging loosely at sides Turn head to one side, then the other Hold for 5 seconds, each side Repeat 1 to 3 times Stretches side of neck Sit or stand with

More information

Stretching Exercises To Help Stay Active and Independent Source: Harvard Health Letter December 2016 (www.health.harvard.

Stretching Exercises To Help Stay Active and Independent Source: Harvard Health Letter December 2016 (www.health.harvard. Stretching Exercises To Help Stay Active and Independent Source: Harvard Health Letter December 2016 (www.health.harvard.edu/newsletters) It's a good idea to speak with your doctor before you start a stretching

More information

A few points to remember

A few points to remember Welcome to the Flexibility Challenge. Below you will find a list of stretches that are recommended to help improve your overall flexibility. Try to select a stretches from each major muscle groups (calf,

More information

Neck Flexion Keeping your shoulders back, gently tuck your chin to your chest.

Neck Flexion Keeping your shoulders back, gently tuck your chin to your chest. Stretches for the Gardener It is a good idea to warm up a little before stretching. A warm up before you start your gardening work out helps to reduce muscle strain, injury and fatigue. March on the spot

More information

Stretching. in the Workplace. stretching and relaxation exercises. Compliments of

Stretching. in the Workplace. stretching and relaxation exercises. Compliments of Stretching in the Workplace stretching and relaxation exercises Compliments of Stretching in the Workplace stretching and relaxation exercises Table of Contents Stretching in the Workplace 5-6 Neck 7

More information

Chair Stand (without weights)

Chair Stand (without weights) Chair Stand (without weights) This exercise strengthens and tones your thighs and works you back and abdominal muscles as well as your buttocks. Chair stands also improve your balance and help prevent

More information

Your 15 Minute Workout

Your 15 Minute Workout Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance throughout the day. Strengthening

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

Muscular strength & endurance exercises

Muscular strength & endurance exercises Muscular strength & endurance exercises Warm up Before you do resistance exercises, you need to warm up your muscles with 5-10 minutes of low intensity activity such as walking or marching in place. Disclaimer:

More information

Workouts at Your Desk Worksheet

Workouts at Your Desk Worksheet Workouts at Your Desk Worksheet 1. Why do you want to fit exercise into your workday? 2. What long-term goal do you want to reach? Write it down. 3. What short-term (daily or weekly) goals will help you

More information

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body.

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Low Back Cross Over Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Tip: Try to keep both shoulder blades on the ground. Seated Floor Twist Movement:

More information

Yoga at Your Desk. Focus on Your Breath

Yoga at Your Desk. Focus on Your Breath Yoga at Your Desk The most important part of yoga is focusing on your breath. Yogis like to call it a moving meditation. This is why yoga at your desk can be as simple as taking a few moments to focus

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

Full Body Flexibility Exercises

Full Body Flexibility Exercises GENERAL INSTRUCTIONS 1. It takes time to make a large degree of progress with stretching exercises. Physical Therapy Department Full Body Flexibility Exercises 2. The exercises in each group are arranged

More information

Healthy Upper Back: Exercises

Healthy Upper Back: Exercises Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or therapist will tell you

More information

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?

Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Exercises to Strengthen Your Back The exercises on this webpage are intended for chiropractic patients only and should not be undertaken without the approval, instruction and monitoring of your Doctor

More information

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times. Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds

More information

WARM UP & STRETCHING GUIDE

WARM UP & STRETCHING GUIDE WARM UP & STRETCHING GUIDE A warm-up helps your body prepare itself for exercise both mentally and physically, and reduces the chance of injury. Use this time to help prepare your mind for the exercise

More information

Easy Chair Yoga. Easy Chair Yoga Practice Charlene Marie Muhammad

Easy Chair Yoga. Easy Chair Yoga Practice Charlene Marie Muhammad Easy Chair Yoga Enjoy a simple yoga practice that can be done anywhere! Practice takes approximately 20 minutes, yet you can add more time or less by holding the poses a length of time that works for you!

More information

DESKERCISE _RBI Living Well Initiative_Deskercise_A4 poster.indd 1 21/08/ :52

DESKERCISE _RBI Living Well Initiative_Deskercise_A4 poster.indd 1 21/08/ :52 Spending too much time sitting can make the muscles on the front of your thighs (quadriceps) tight. Over time, this can leave you at greater risk of injury to your knees and lower back. Try the following

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Start Right Turn Left Turn

Start Right Turn Left Turn Bar/Band Twist Start Right Turn Left Turn Stand with both feet facing forward, double shoulder width apart, with legs slightly bent. Use the bar or band to keep your upper body straight, with your elbows

More information

Flexibility (Low Back)

Flexibility (Low Back) Quad and Back Quad and Back Starting Position: Start by kneeling on your knees and placing your hands on your lower back or upper hips. Lean back and push your hands into your hips until a stretch is felt

More information

mobile exercises * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises

mobile exercises * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises mobile * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises www.barnet.gov.uk/onthemove mobile 3 shoulder 1. Shoulder Front Raises 2. Shoulder Press 3. Shoulder Reverse

More information

Quad. staff. staff. staff. staff. fitness breaks. fitness breaks. fitness breaks. fitness breaks

Quad. staff. staff. staff. staff. fitness breaks. fitness breaks. fitness breaks. fitness breaks Quad Stretch Neck Rolls Start in a normal standing position. Bend one knee and raise the foot towards the buttock. Slightly flex the standing leg so the knees are together (but not touching). Hold the

More information

Core Stretches. Warm up: Lower body stretches (standing):

Core Stretches. Warm up: Lower body stretches (standing): Core Stretches Warm up: Warm up can include activities such as: walking around the room, stepping side to side, riding a bike for 5 minutes, or walking on the treadmill for 5 minutes. Remember to breathe

More information

Stretch Leader Handbook

Stretch Leader Handbook Stretch Leader Handbook Background & Responsibilities Welcome to the stretch program! This manual was created to assist individuals who have either volunteered or were nominated by their supervisor to

More information

Health at Work Exercises at the Office

Health at Work Exercises at the Office Health at Work Exercises at the Office This series of exercises are for anyone who spends long periods of time sat at a desk or in a car. These exercises are designed to mobilise joints and relax tension

More information

FLEXIBILITY MAINTANCE PROGRAM

FLEXIBILITY MAINTANCE PROGRAM FLEXIBILITY MAINTANCE PROGRAM Here is a sample of a full program that can be done at the end of the day or as a maintenance routine anytime. It covers all areas of the body and focuses on the hip area

More information

Core Stretches. Warm up: Lower body stretches (standing):

Core Stretches. Warm up: Lower body stretches (standing): Warm up: Core Stretches C Warm up can include activities such as: walking around the room, stepping side to side, riding a bike for 5 minutes, or walking on the treadmill for 5 minutes. C Stretch only

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

Yoga for Rehab. Introduction. The Breath. Three Part Breath. Brahmin Breath. Alternate Nostril Breathing

Yoga for Rehab. Introduction. The Breath. Three Part Breath. Brahmin Breath. Alternate Nostril Breathing Yoga for Rehab by Barbara Schildcrout, PT and Richard Sabel, OT illustrations by Jill K. Gregory, CMI Introduction Welcome to the Yoga group. For some of you this will be the first experience with this

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Rehabilitation Exercises for Low Back Injuries Wil iams Back Exercises:

Rehabilitation Exercises for Low Back Injuries Wil iams Back Exercises: Rehabilitation Exercises for Low Back Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Williams Back Exercises: The start position for

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

STRETCHING EXERCISES FOR TANGO DANCERS

STRETCHING EXERCISES FOR TANGO DANCERS STRETCHING EXERCISES FOR TANGO DANCERS Author: Bob Anderson Editor: Victor Levant webmaster vlevant@hotmail.com http://www.tangostretchingexercises.com/ In 2002 I contacted stretching guru Bob Anderson

More information

When Exercising, Don't Skip Stretching

When Exercising, Don't Skip Stretching When Exercising, Don't Skip Stretching It's no stretch to say that a lot of us underestimate the value of flexibility. Exercise, and other factors, can cause your muscles to shorten. By regularly stretching

More information

Slide show: How to stretch your major muscle groups

Slide show: How to stretch your major muscle groups Slide show: How to stretch your major muscle groups By Mayo Clinic staff Stretching safely Stretching is a powerful part of any exercise program. Stretching increases flexibility and improves range of

More information

Exercises to Improve Your Performance

Exercises to Improve Your Performance Exercises to Improve Your Performance The Student/Athlete Educational Foundation, Inc. Reading, MA 01867 781-944-7431 Table of Contents Abdominal Crunches - Improve range of motion for all abdominal muscles

More information

The Desk Workout. Workplace Wellness for Healthy Bodies and Minds

The Desk Workout. Workplace Wellness for Healthy Bodies and Minds The Desk Workout Workplace Wellness for Healthy Bodies and Minds Move It or Lose It We are made to move not sit at a desk for 12 hours a day! As ergonomic as your work station may be, sitting produces

More information

Body Mechanics. The Back You Save Could Be Your Own. Harriette Flavio, LCSW, Operations Manager. Diane Adams, Volunteer Services Coordinator

Body Mechanics. The Back You Save Could Be Your Own. Harriette Flavio, LCSW, Operations Manager. Diane Adams, Volunteer Services Coordinator Body Mechanics The Back You Save Could Be Your Own Harriette Flavio, LCSW, Operations Manager Diane Adams, Volunteer Services Coordinator Back Safety Your back is the main supporting structure of your

More information

Stretching for Baseball Hitters

Stretching for Baseball Hitters Stretching for Baseball Hitters Stretching exercises should only be performed after a thorough warm up is conducted. A thorough warm up will prepare your muscles for the following stretching exercises

More information

NO EQUIPMENT WORKOUT

NO EQUIPMENT WORKOUT NO EQUIPMENT WORKOUT This workout is designed to help you train anywhere with no equipment. Warm Up You should always do some light intensity exercises before starting any workout, preferably that will

More information

EXERCISE AND FALL PREVENTION A MATTER OF BALANCE EXERCISES (PG 1 OF 12) Deep Breathing. Good Morning Stretch. One set is 10 counts

EXERCISE AND FALL PREVENTION A MATTER OF BALANCE EXERCISES (PG 1 OF 12) Deep Breathing. Good Morning Stretch. One set is 10 counts (PG 1 OF 12) WARM-UP EXERCISES This exercise prepares the mind and body for exercise. Deep Breathing Place your hands on stomach and take a deep breath in, filling your diaphragm. Feel your hands move

More information

There are many stretches that can reduce tension and increase flexibility in the upper body. Most of them can be done anywhere.

There are many stretches that can reduce tension and increase flexibility in the upper body. Most of them can be done anywhere. STRETCHES FOR THE BACK, SHOULDERS, AND ARMS: Many people suffer from tension in the upper body because of the mental stress of modem living. Quite a few muscular athletes are stiff in the upper body because

More information

Stretch To Health Feeling better and living longer.

Stretch To Health Feeling better and living longer. Neck Stretch: This easy stretch can help relieve tension in your neck. Try to stretch after strength training and during any activity that makes you feel stiff, such as sitting at a desk. You can do this

More information

Coach on Call. Strength Training. A healthier life is on the line for you!

Coach on Call. Strength Training. A healthier life is on the line for you! Coach on Call Strength training is helpful because it: Boosts strength Builds muscle mass Helps maintain weight Increases bone density Improves balance Where to Begin Start by doing exercises with no added

More information

CDC Growing Stronger Program Exercise Guide

CDC Growing Stronger Program Exercise Guide CDC Growing Stronger Program Exercise Guide These are some basic exercises that will help you strengthen your upper body, lower body, abdomen and back. Practice these exercises at least three times a week.

More information

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time

More information

9 Exercises for People With COPD

9 Exercises for People With COPD 9 Exercises for People With COPD http://inhealth.cnn.com/keeping-copd-under-control/9-exercises-for-people-with-copd/ Let's Get Moving! You may think that because you have COPD, you shouldn't exert yourself.

More information

1. The "Spinal Twist"

1. The Spinal Twist 14 Pierrepont Rd (617) 527-0667 Newton, MA. 02462 www.simplycircus.com info@simplycircus.com Everyday Stretches & Exercises This is a routine that emphasizes stretching and strengthening the muscles that

More information

Corrective Chiropractic Exercises. Dr Luke Pocock

Corrective Chiropractic Exercises. Dr Luke Pocock Corrective Chiropractic Exercises Dr Luke Pocock INTRODUCTION One of the most crucial parts of a successful treatment plan is what the patient does outside of the clinic. For a successful chiropractic

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

T i a Ch C i h Wa W r a m r u m p u Ex E e x r e c r i c s i e s s

T i a Ch C i h Wa W r a m r u m p u Ex E e x r e c r i c s i e s s Tai Chi Warmup Exercises It is important to warm up your body before beginning exercise of any kind. These tai chi warm-ups also have an added component of opening up your joints and strengthening the

More information

Stretch No: 1. Standing hamstring stretch. Muscle(s): Hamstring. Stretch Duration: 8-10 secs for warm up. Teaching Points:

Stretch No: 1. Standing hamstring stretch. Muscle(s): Hamstring. Stretch Duration: 8-10 secs for warm up. Teaching Points: Stretch No: 1. Standing hamstring stretch Muscle(s): Hamstring 8-10 secs for warm up Stand with one leg just in front of the other Bend the back knee and rest your weight on the bent knee Tilt the hips

More information

Benefits of Stretching

Benefits of Stretching Benefits of Stretching 1. Enhanced physical fitness 2. Reduce risk of muscle injury 3. Improved nerve and muscle coordination 4. Improved balance and postural awareness 5. Reduced muscle soreness 6. Improves

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Exercise 4: Pelvic Lift. Lower Back Exercise Sheet 1

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Exercise 4: Pelvic Lift. Lower Back Exercise Sheet 1 Lower Back Exercise Sheet 1 Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the

More information

How to Improve Your Flexibility

How to Improve Your Flexibility Sourced from: http://www.nia.nih.gov/healthinformation/publications/exerciseguide/chapter04c.htm * Chapter 4: Sample Exercises - Stretching Exercises Examples of Strength Exercises Examples of Strength/Balance

More information

Preventing Overuse Injuries at Work

Preventing Overuse Injuries at Work Preventing Overuse Injuries at Work The Optimal Office Work Station Use an adjustable chair with good lumbar support. Keep your feet flat on a supportive surface (floor or foot rest). Your knees should

More information

Stretching and Strengthening Exercises. Create long term posture habits.

Stretching and Strengthening Exercises. Create long term posture habits. Better than 90 percent of the energy output of the brain is used in relating the physical body in its gravitational field. The more mechanically distorted a person is, the less energy available for thinking,

More information

Flexibility Exercises

Flexibility Exercises Flexibility Exercises Flexibility exercises in their simplest form stretch and elongate muscles. Good flexibility is as important a part of fitness as stamina. Muscles must be strong, but they also have

More information

LOW BACK / MID BACK STRETCHES

LOW BACK / MID BACK STRETCHES LOW BACK / MID BACK STRETCHES Pelvic Tilt Lay flat on floor with knees bent and feet flat (Neutral position). Use deep, lower abdominal muscles to tip pelvis back lightly, pushing your low back flat against

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

Yoga Teacher Training. Chair Yoga. By: Nancy Wile Yoga Education Institute

Yoga Teacher Training. Chair Yoga. By: Nancy Wile Yoga Education Institute Yoga Teacher Training Chair Yoga By: Nancy Wile Yoga Education Institute Chair Yoga Introduction Chair yoga is a term used to describe a gentle form of hatha yoga that is practiced sitting in a chair.

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

Posture Improvement Exercises

Posture Improvement Exercises Posture Improvement Exercises Improving the Forward Head Posture It has been well established the the most common deficient posture profile is that of Forward Head Posture (FHP). This occurs when the center

More information

Waking up Your Muscles

Waking up Your Muscles Waking up Your Muscles Before you begin a serious conditioning program, you need to pay attention to the way your body moves. Flexibility is movement and this section will show you how to improve your

More information

GET STRONG BOOYAH BODY WORKOUT PLAN

GET STRONG BOOYAH BODY WORKOUT PLAN GET STRONG BOOYAH BODY WORKOUT PLAN So you want to supercharge your strength? You ve come to the right place. This high volume workout uses all your muscle groups building a stronger you in just 6 weeks.

More information

10 BEST OFFICE YOGA POSES. That you can do right now at your desk

10 BEST OFFICE YOGA POSES. That you can do right now at your desk 10 BEST OFFICE YOGA POSES That you can do right now at your desk Decrease tension & stress Reduce fatigue Increase energy Become more flexible & fit Boost memory Improve circulation Deepen breathing Improve

More information

Youth Dance Academy Physiotherapy body conditioning exercises

Youth Dance Academy Physiotherapy body conditioning exercises 1. Foot & arch - strengthening {30 per foot} 2. Foot, ankle & calf strengthening & alignment (using exercise band) {10 per leg} 3. Backs of legs squeezes {30 both legs & 10 per leg individually} 4. Hamstrings

More information

NRCE FLEXIBILITY EXERCISES

NRCE FLEXIBILITY EXERCISES NRCE FLEXIBILITY EXERCISES (UPDATED 24/09/10) 1 Static stretching for rowers Appropriate flexibility is an essential component of high performance rowing. An athlete s ability to achieve the correct positions

More information

Mindful movement/yoga practice

Mindful movement/yoga practice Mindful movement/yoga practice Copies of this can be provided as a handout. For this practice, the group leader can lead the participants through various movements of the group leader s choice, such as

More information

X-Plain Back Exercises Reference Summary

X-Plain Back Exercises Reference Summary X-Plain Back Exercises Reference Summary Introduction Back pain is one of the most common medical problems in the U.S. It affects most people at least once in their lifetime. If not taken seriously, back

More information

STRETCHING EXERCISES FOR TANGO DANCERS Author: Bob Anderson Illustrations: Jean Anderson Editor: Victor Levant webmaster

STRETCHING EXERCISES FOR TANGO DANCERS Author: Bob Anderson Illustrations: Jean Anderson Editor: Victor Levant webmaster STRETCHING EXERCISES FOR TANGO DANCERS Author: Bob Anderson Illustrations: Jean Anderson Editor: Victor Levant webmaster vlevant@hotmail.com In 2002 I contacted stretching guru Bob Anderson for assistance

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

Soccer Stretching Exercises (Adapted from About.com Sports Medicine)

Soccer Stretching Exercises (Adapted from About.com Sports Medicine) Soccer Stretching Exercises (Adapted from About.com Sports Medicine) Standing Quad Stretch The quadriceps make up a group of muscles along the front of the thigh. These muscles are the powerful muscles

More information

UPPER BODY TONE-UP! 7 5 bicep curls 5 neutral grip bent over rows 5 alternating bicep curls 10-second bicep stretch REST DAY

UPPER BODY TONE-UP! 7 5 bicep curls 5 neutral grip bent over rows 5 alternating bicep curls 10-second bicep stretch REST DAY WEEK 1: BICEPS TONE-UP! 1 2 3 4 5 6 7 5 bicep curls 5 bicep curls WEEK 2: TRICEPS AND FOREARMS 8 9 10 11 12 13 14 5 seated wrist curls (each arm) 5 triceps kick-backs 10-second triceps stretch 5 triceps

More information

Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease.

Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Hamstring Stretch: A. Lying hamstring stretch: Lie

More information

Tip Box. If you have difficulty transferring to the floor, perform this exercise in bed when you first wake up.

Tip Box. If you have difficulty transferring to the floor, perform this exercise in bed when you first wake up. Bridge Exercise Use: To strengthen the butt, stomach, and low back muscles. Equipment: Carpeted floor or mat To Perform: 1. Lie on your back with your arms resting at your side. Bend your knees and bring

More information

Back Dominant Pain Aggravated by Flexion Self-Management Programme

Back Dominant Pain Aggravated by Flexion Self-Management Programme Things to remember: Back Dominant Pain Aggravated by Flexion Self-Management Programme 1. Remain active throughout (i.e. walking, swimming, tai chi) 2. Schedule periods of activity with short periods of

More information

Repeat times. Complete this stretch times per day.

Repeat times. Complete this stretch times per day. RANGE OF MOTION (ROM) AND STRETCHING EXERCISES Popliteus Tendinitis These exercises may help you when beginning to rehabilitate your injury. Your symptoms may resolve with or without further involvement

More information

Chapter 3 - FLEXIBILITY FOR GOLF

Chapter 3 - FLEXIBILITY FOR GOLF Chapter 3 - FLEXIBILITY FOR GOLF Flexibility is important in the golf swing to allow the golfer to achieve the correct technical positions to improve performance as well as reduce the risk of injury. Adequate

More information

My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes.

My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc

More information

Dugan & Meyers Stretch & Flex Program

Dugan & Meyers Stretch & Flex Program Dugan & Meyers Stretch & Flex Program Make stretching a part of your daily routine *If you have questions about your ability to perform any stretch, consult your physician. Stretching program leader's

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals)

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals) Stretching Yoga - Morning Stretch Lie face up, arms by side, palms down Inhale, bring arms overhead & lift spine off the floor Point toes. Extend legs & arms away from each other Exhale, bring arms back

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Illustrations 2006, 2007 by Sheri R. Colberg and Patrick Ochs

Illustrations 2006, 2007 by Sheri R. Colberg and Patrick Ochs Resistance Exercises To get started on your resistance workouts, you can purchase inexpensive resistance training bands, such as Dyna-Bands or other rubber tubing, from almost any sporting-goods store,

More information

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles: Stretching Stretching safely Stretching can be a key part of your exercise regimen. Stretching may increase flexibility and improve the range of motion of your joints. Before stretching, warm up with five

More information

Rotator Cuff: Exercises

Rotator Cuff: Exercises Rotator Cuff: Exercises Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or therapist

More information

Constant Leg Dominant Pain Self-Management Programme

Constant Leg Dominant Pain Self-Management Programme Things to remember: Constant Leg Dominant Pain Self-Management Programme 1. Prolonged bed rest is not recommended and can hinder recovery 2. Schedule periods of activity with rest throughout the day 3.

More information

Exercises for a... NECK AND BACK. J. Stephen Guffey, PT, Ed. D.

Exercises for a... NECK AND BACK. J. Stephen Guffey, PT, Ed. D. Exercises for a... NECK AND BACK J. Stephen Guffey, PT, Ed. D. Table of Contents Introduction... 3 CERVICAL Anterior Problems...4 (i.e. Herniated / Protruding Disc) Retractions Seated... 5 Retractions

More information

Home Dumbbell Workout

Home Dumbbell Workout Home Dumbbell Workout Single Leg Squat Holding two dumbbells, stand with your knees slightly bent and your feet shoulder-width apart. Lift your right leg so that your knee is bent 90 degrees and your lower

More information

WORKDAY WORKOUTS FIRST THING IN THE MORNING

WORKDAY WORKOUTS FIRST THING IN THE MORNING WORKDAY WORKOUTS FIRST THING IN THE MORNING Lunges: Step forward with your right foot, bending both knees until they re at 90-degree angles. Push forward off your front foot to return to the start position.

More information

Wall Push Ups. Chest (Pectoralis major)

Wall Push Ups. Chest (Pectoralis major) Chest (Pectoralis major) Wall Push Ups 1 Do not drop body towards wall fast or bounce in movements Do not lock the elbows at any time stop exercise if there is any sharp pain in joints or muscles 2 Wall

More information

Stretch To Health Feeling better and living longer.

Stretch To Health Feeling better and living longer. Seated Overhead Side-Bending Stretch Place each hand in a loop just wider than shoulder width. Sit down with the legs crossed and arms reaching straight up overhead. Keep the strap tight by spreading it

More information

Neck (cervical spine) Stress Injury Program

Neck (cervical spine) Stress Injury Program Neck (cervical spine) Stress Injury Program Symptoms of a cervical spine stress injury will include: Muscle Tightness of: scalenes, levator scapulae, upper trapezius Restriction with: -turning head side

More information

Computer and Desk Stretches

Computer and Desk Stretches Page 1 of 7 Computer and Desk Stretches Return to the MSU Ergonomics Information Homepage Prolonged sitting at a desk or computer terminal can cause muscular tension and pain. But, by taking a five or

More information