Stretch Leader Handbook

Transcription

1 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 fulfill the role of a Stretch Leader as part of the stretch program. The primary responsibility of the Stretch Leader is to instruct the stretches to the employees in their designated area and to serve as a communication liaison between the area supervisor and the Wellness Center Staff. Muscles, Blood Flow, and Your MPG The question Why stretch at work? is an important question that all Stretch Leader should anticipate and be able to address. Muscles require fuel to work properly. As we work throughout the day in various postures and positions, the demand for fuel increases. Movement and stretching promotes blood flow, which improves the supply of oxygen to our muscles. It is oxygen that provides the fuel to our working muscles. Thus, increased blood flow increases our Miles Per Gallon, which reduces muscle fatigue and discomfort. Think about it, what s the first thing you do when you get out of the car after driving several hours - - stretch! In addition, stretching helps prepare our muscles for activities such as work or exercise. In short, brief stretching increases our MPG, reduces discomfort, and helps us feel better at the end of the day.

2 The Role of the Stretch Leader Your role as a Stretch Leader is critical to the overall success of the stretching program. The Stretch Leader will complete an initial training process in preparation for leading their assigned stretch team. The primary role of the Stretch Leader is to serve as a communication liaison between the area supervisor and the Wellness Center Staff. To achieve long-term success, ALL employees within their stretch team will be able to: Complete the stretches during the designated stretch time Complete the stretch throughout the work day Complete the stretches on their own time As well as eventually feeling comfortable in leading the stretching sessions in their area. This ownership relieves the Stretch Leader of the responsibility to lead each stretching session so they can observe and interact with the members of their stretch team to encourage use of proper technique and address concerns/questions. This will also accommodate for vacations and people not being available to lead their designated group.

3 Bring the head forward and back a total of 5 times. On the last time bring the chin to the chest and hold the stretch for 10 seconds, then switch and bring the head back, lift the chin and hold for 10 seconds. Sit or stand. Turn you head looking left to right 5 times on each side. On your 5th time on the right side hold the stretch for 10 seconds. Then turn your head to the left and hold for 10 seconds. You should feel this stretch in the neck going down into the shoulder area Sit or stand. Bring your right ear to your right shoulder and then left ear to your left shoulder 5 times on each side. On your 5 th time on the right side hold the stretch for 10 seconds. Then turn your head to the left and hold for 10 seconds. You should feel this stretch in the neck going down into the shoulder area, some of you will feel the stretch coming down through the front of the neck. Sit or stand. This is the same stretch that we saw before, but it shows you how to get a deeper stretch. If you already feel a deep stretch the other way you do not have to do this stretch. To deepen the stretch you can bring your right hand and place it on the left side of your head and gently stretch. You can also place your left hand behind your back. You can do one of these options or both. Sit or stand, interlock your hands behind your head and tilt to your right side leading with your elbow and not letting your body lean, and then lead with your left elbow to the left side of the body keeping your spine straight. Do this 5 times on each side. On the 5 th time on your right side hold the stretch for 10 seconds. Then lean to your left side and hold the stretch for 10 seconds. Sit or stand with hands clasped behind neck. Gently bending head and shoulders back bring chin up towards the ceiling. You will feel this in your neck in to the upper and middle back. Some of you may feel it in your arms as well.

4 Standing or sitting clasp your hands together, reach over head to the right and then slowly to the left 5 times on each side. On the 5 th time stay on the right side and hold for 10 seconds. You will feel the stretch on the sides of the body and through the spine. Some will feel it up into the right arm. Then you will lean to the left side and hold for 10 seconds. Clasp hands together in front with arms extended. Gently pull shoulder blades apart and bend head forward. Hold the stretch for 10 seconds. You will feel this in the shoulder blades up into the neck. Some will feel this in the low back and some will feel it in the arms. Standing or sitting, place your hands on the low back or on the sides of the hips. Arch backward to make hollow of back deeper and hold the stretch for 10 seconds. You will feel this stretch through both sides of the spine. * If you are seated you may need to come forward slightly on the chair to be able to arch easily. Standing or sitting, with arms at sides, pull the shoulders back and pinch shoulder blades together. Hold this stretch for 10 seconds. You will feel the stretch in the chest * If you are seated you may need to come forward slightly on the chair to be able to retract the shoulders completely. You can complete this stretch standing or sitting. You will lean forward and drop your shoulder down and swing it lightly back and forth. 5 times to each side. This will stretch the muscles in the shoulder but also warm up that area by drawing blood to the area with the movement. Complete the right and the left side.

5 Stand or sit, bend your arms at a 90 degree angle and point your fingers up towards the sky and back towards the wall behind you. Hold the stretch for 10 seconds. Keeping your arms bent at a 90 degree angle rotate your arms forward and point your fingers towards the floor and hold the stretch for 10 seconds. You will feel this in the shoulder, but some will feel it in the upper back, chest and arms. Standing or sitting bring one arm above the head and bend it at the elbow. Reaching your hand to the upper part of your back. Many of you will already feel this stretch through the tricep and down through the side. For a deeper stretch you can use the other arm to gently pull the arm. Hold for 10 seconds and then repeat on the other side. Standing or sitting, bring one arm across to the opposite shoulder and hold for 10 seconds. You can get a deeper stretch by using the opposite hand and pulling the arm towards you. You will feel this through the back of the arm and the chest. Repeat on the opposite side. Sitting or standing keep your arms at your sides and bring your pinkies behind you and raise the arms upwards. Hold this for 10 seconds. You will feel this in the front of the arms and through the upper back. * If you are seated you may need to sit forward on your chair to fully extend your arms.

6 Standing or sitting place your palms together and keep your elbows out to the side. Try and bring the palms down and line them up with the elbows. You will feel this in your forearms and up through your biceps. Standing or sitting bring your arms out. Take your left hand and gently grab your right hand and bend it down so that the fingers are pointed to the floor. Hold for 10 seconds and then switch sides. You will feel this in the forearms, and into the tops of the hands. This stretch you will need to stand to complete. Cross your right leg over your left, you will then lean your body to the right. You will feel this stretch through the left side of your leg and through the sides of the body. Hold for 10 seconds and then repeat on the other side. Cross left over right, lean to left and feel the pull on the right side. Do not be intimidated by this picture. You will not need to go low like the picture to feel this stretch. This stretch you will need to stand to complete. You will bring the legs more than shoulder width apart, bend your right knee and lean to your right side. You will feel a pull through your inner left thigh. Hold for 10 seconds and switch. Bend left knee, lean to left and feel the pull in the right.

7 This stretch can be completed sitting or standing. You will hinge from the hips and bring your arms towards the floor and drop the head down. You will hold this for 10 seconds. This stretch is completed best when standing. Bring your right leg forward and bend the knee. Left leg you can bring behind you and keep it straight, push the left heel to the floor and lean forward. Make sure that the right knee does not come over the toes. Hold for 10 seconds and then switch. You will feel the pull through the front of the leg. This stretch is completed best when standing. Bring your right leg forward and bend the knee. Left leg you can bring behind you and also keep the leg bent. You will then push the hips forward. Make sure that the right knee does not come over the toes. Hold for 10 seconds and then switch. You will feel the stretch through the hip flexor (crease of where your leg connects). You can complete this stretch seated or standing. Push your heel of your foot into the ground and pop your toe up towards the ceiling. Hold this for 10 seconds and switch. You can get a deep stretch by putting the toes against a wall. Another great way is to stand on the edge of a step and drop the heels off the back.