Workplace stretching routine pdf

Push against a wall or solid surface keeping your back. This information will help you become more aware of the postures you use throughout the day. If your pre work stretching program becomes inconsistent, your program will lose all credibility in the minds of employees and your efforts will be wasted. But before we get into the various ways you can exercise at your desk, one of the best ways to eliminate back pain and stiff necks is to make sure you are sitting properly. So next time youre feeling a bit fidgety or youre on your lunch break, try these 15 office stretching exercises. Static stretches stretching when the position is held for a given amount of time, usually 1530 seconds. Read more about how a stretching program can reduce workplace injuries here. From a stable, aligned position turn your chin toward.

This routine features 9 stretching exercises thatll make you feel amazing instantly. It is recommended that a person break for 510 minutes for every hour spent at a workstation. Multiple research studies have shown that stretching is an effective way to reduce physical. However, the most prevalent injuries arent the dramatic. By kristen chipman a lot of emphasisis put on reducing workplace inju ries in the steel industryand rightfully so. The routine below is a basic static stretching routine designed to complete on an exercise mat at the end of your workout. Stretching exercises designed for employees to tone specific muscle groups prone to fatigue could increase employees flexibility and help. Dynamic stretching for athletes 201110240 rehabilitation medicine. This page has some stretches that you can perform before, during or after work, especially when working on computers or performing lifting tasks.

The type of exercise you do does not matter as long as you do something and remain active. Canadas healthy workplace week 2004 a stretch break program for your. Do the right thing and start a stretching program today at your workplace. The daily stretches the purpose of this prework stretching program is to prepare your body for work activity by warming up your major muscle groups, improve flexibility and increase blood flow through cardiovascular exercise. Mar 15, 2016 employees at jensen precast perform preshift stretch and flex. This musthave ebook is loaded with over 50 pages of clear, professionally designed, easytofollow, easytoremember stretching exercises and routines, including highly effective moves that should be done everyday. Prework stretch and exercise routine injury prevention. The easiest exercises are at the beginning of each section, and are followed by progressively more difficult exercises. Raise your arm and bend it so that your hand reaches toward the opposite side.

You work your body to get strong, but remember a strong muscle is a flexible one. Worksmart stretching plan to avoid workplace muscle fatigue and discomfort. Since businesses continue to implement these programs, they should be done correctly in order to enhance the potential to be effective. Pdf stretching exercises to prevent workrelated musculoskeletal. Start by stretching your arm and hand out and slowly rotate the wrist down until you feel a stretch. Shoulders and arms extend one arm at shoulder level across your chest. As pointed out by moore 44, workplace stretching exercise programs might also increase an employees belief of personal physique. Back injury is one of the most common injuries that can plague city workers. Stretching will not only help your employees muscles and prepare them for hard work or sometimes mental labor but will showcase your concern for their mental and physical welfare. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Implementation ati physical therapy and ati worksite solutions designed a train the trainer presentation on how to incorporate a preventive stretching program into the busy workday on a mushroom farm, in a packing house, or on a composting wharf.

Research also suggests that periodic workplace stretching may. Knee to chest stretch support yourself with one hand. Morning warmup exercises conducted with construction workers, for example, can be beneficial for increasing or maintaining joint muscle flexibility. Gently stretch to opposite side, hold for five seconds and return to center. Get loosened up and work out the kinks with these 12 exercises you can do at your desk. Vastus medialis exercises are a great way to improve knee stability and function, reduce knee pain and reduce the risk of cartilage injuries. Professional football teams never skip their stretching and warm up routine, and workplace athletes never should either. Use your other hand and pull the elbow toward your head. Exercises are recommended for healthy adults and should not lead to any pain or discomfort. There are several studies that demonstrate the physiological benefits of stretching 15.

Small adjustments to the position of a chair, keyboard, or monitor can lead to big improvements in employee comfort and productivity. The daily stretches the purpose of this pre work stretching program is to prepare your body for work activity by warming up your major muscle groups, improve flexibility and increase blood flow through cardiovascular exercise. Sample flexibility plan for beginners stretching the bodys muscles provides freedom of movement to do the things you need to do and the things you like to do. The best sleeping position for back pain, neck pain, and sciatica tips from a physical therapist duration.

Advocates of workplace stretching programs claim that improving flexibility can. Please consult with your physician or the office of research services, division of. Morning yoga routine for beginners chart download pdf. The concept of performing stretching or exercises at work is not new. With your free hand, pull your knee toward your chest and hold it for 30 seconds. Deepen each stretch with every exhalation, and stop if you feel any strain or pain. A study with manual handling workers looked at strength training combined. Tips for stretching consult your physician before starting any new exercise program, especially if youve been inactive or are recovering from surgery achieve the most benefits by stretching regularly, at least two to three times a week when stretching, move just to. Stretching exercises should be performed in a slow, controlled manner and held in a sustained stretch for 20 to 30 seconds. Musculoskeletal injury reduc tion is one rationale for implementing stretching pro grams in the workplace gunsch, 1993. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Construction workers need to warm up to meet the jobs physical demands.

When stretching, move just to the point of tension, stop, and hold that. Another area to emphasize is the role stretching programs can play in the early identification and intervention of wmsds. In fact, stretching on a regular basis reduces muscular fatigue, tension, pain, and degenerative joint or disc problems and reenergizes your body. Frequent stretching and body movement is important to keep a proper blood supply to your working. This study evaluated the impact of stretchandflex sf programs on construction worker safety and health by comparing construction firms safety performanceinjury rates before and after. Helpful logs, effective tips, and much more to help you stay on track. Set up a designated space for you and each family member to work and learn. This stretch is most effective after warming up or dynamic stretching active static stretch. The benefits of a work readiness system january by matt middlesworth making sure your team members are physically ready for work reduces injury risk and promotes a health, safety and team culture. Applying ergonomic principles to work stations can help prevent a variety of conditions, such as back pain and carpal tunnel syndrome. Workplace mental health working remotely during covid19.

Simple stretching exercises will warm up muscles, improve elasticity and help keep you comfortable at work. This energizing routine can work as a natural stimulant to set you up for a productive day. Full body flexibility exercises general instructions 1. Relaxing stretching workout for flexibility and stress relief. With your palms facing upward above your head, press your hands upward, stretching your. When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer. The exercises below should be performed to a point without pain. In the workplace, it is the details that make you a better leader. Some of these stretches can be done at the same time. They are another tool in the musculoskeletal disorder msd prevention toolbox. It should absolutely not be modified, copied or distributed outside of the intended organization under any circumstances. If possible, it is ideal to stand up and walk for this time e.

Stretching keeps the muscles flexible, strong, and healthy, which is needed to maintain a range of motion in the joints. To limber up, try the following quick headtotoe routine created by dana slamp, a senior yoga instructor at pure yoga, in new york city. How much, how often stretch after you do your regularly scheduled strength and. Exercises and stretches national institutes of health. Then, when muscles are called on for activity, they are weak and unable to exte. Click here for a printable pdf of this flexibility session. It is clear that workplace stretching does improve flexibility. Canadas healthy workplace week 2004 a stretch break program for your workplace a stretch break program for your workplace.

Incorporating stretch breaks into your daily routine can help improve your productivity, ability to handle stress, and overall wellbeing. Talk to your doctor or physical therapist if you have. Regular stretching should be incorporated into your daily exercise routine. Weve got some expert advice and a demonstration from renown outpatient physical therapists, brendan and jessica ryder, on how to keep your body moving with spine stretches. Worksmart the industrial athlete manual by lauren hebert dpt, ocs 96 from. In each position, you will feel the stretch, but there should be no pain. Time to stretch workplace stretching guide hold each stretch for 20 30 seconds. It takes time to make a large degree of progress with stretching exercises.

We have mixed photos related with nice workplace stretching exercises printable reference, cool stretching exercises for workplace safety idea and of course best stretching exercise posters free model to load your examples. Do not perform a stretch or decrease the stretch if it. Performing simple stretching and warmup exercises before you start your work day is an easy and effective way to reduce your risk of developing work related injuries. Stretching is one of the basic components of a sound exercise program. The exercises in each group are arranged in order of difficulty. After the warmup, do the stretching exercises shown on page 1 before moving on to the strengthening exercises. Hold each stretch for 1015 seconds and repeat 2x with each leg.

Tips for stretching consult your physician before starting any new exercise program, especially if youve been inactive or are recovering from surgery achieve the most benefits by stretching regularly, at least two to three times a week when stretching, move just to the point of tension, stop, and hold that position for 30. Severe injuries will place a strong health and financial burden on yourself and the city from lost productivity. Static stretches stretching when the position is held for a given amount of. Heres a fullbody stretching routine to try after a workout or on your rest day. Mar 14, 2018 stretching will not only help your employees muscles and prepare them for hard work or sometimes mental labor but will showcase your concern for their mental and physical welfare. Wanting to keep up your physical activities away from home. Get up and move your body for a few minutes every hour walking away from your desk every hour is one of the easiest things you can do to prevent muscle or joint strain from working at a computer. With hand open and facing down, gently bend wrist from side to side, as far as possible. Perform these stretches several times throughout the day to help keep your muscles from feeling sore and tight.

Warm up to work multiple research studies have shown that stretching is an effective way to reduce physical injury. Mindful stretching university of california, berkeley. It takes 510 minutes max and you can get all the preceding benefits. Some people find that swimming helps them, others swear by yoga, while many people enjoy walking or running. Theyre simple, quick and theyll give you that energetic boost you need to increase your productivity its a winwin situation. There are exercises to do at your desk, such as chair exercises and stretches you can incorporate into your daily routine. Worksmart stretching plan to avoid workplace muscle fatigue and discomfort to your. Apr 14, 2017 stretching can decrease recovery time and reduce your risk of injury. To prevent or reduce stiffness and pain, try simple office stretches throughout the day.

The benefits of stretching at work posters included. Worksmart stretching plan four corners health department. So get started today with the following atyourdesk stretch exercises. While some organizations in the united states are beginning to. Although everyones schedule will be different, here is a sample. Implementing workplace stretching programs alone as a way to reduce soft tissue musculoskeletal injuries is controversial and studies have shown that stretching programs alone do. Lukes health system industrial athlete program frequent stretching and body movement is important to keep a proper blood supply to your working muscles and tissues throughout the workday to prevent fatigue, discomfort, and reduce your risks for msd injuries. This 10 minute morning yoga routine for beginners will help you tone, improve flexibility, lose weight, and build a strong foundation of some of the most essential yoga poses. Stretching toward a safer workplace stretching is the first line of defense against workplace injuriesand it feels great. Break up keyboarding tasks work by doing other job duties or tasks that involve moving around or changing body position. They need to be practiced regularly to have a lasting effect. Theyre easy to do and will give you more energy to tackle the demands in your life. Heres a fullbody stretching routine to try after a workout or on.

When a team is gathered for the daily preshift stretching, its a great opportunity for an observant supervisor to dig a bit deeper with an employee, should the supervisor notice something amiss. Stretching can improve your flexibility, although it will not improve your endurance or strength. Gently stretch to one side, hold for five seconds and return to center. Taking the time every day to warm up and stretch before engaging in your workplace duties will. Most people who suffer from long term knee pain have a. These workers typically are exposed to manual materials handling and strenuous working positions. Dont forget to include periodic breaks for recharging in your schedule. There are two types of stretches static and ballistic stretches. Sportspecific dynamic stretches dynamic stretching for athletes. To get your best stretch in, invest in comfortable, quality workout gear that will last. Canadas healthy workplace week 2004 a stretchbreak program for your workplace. Workplace stretching program guidelines even researchers who are highly critical of the proposed benefits of stretching recognize that all methods of stretching are not equal. Oct 11, 2019 previous next 1 of 8 shoulder stretch.

Standing or sitting for long periods of time can take a toll on your muscles. Exercises for back pain exercise is commonly advised as one of the best ways to help prevent and manage most back pain. Welcome to the exercise pages, here you will find a number of stretching exercises for the office environment which help prevent computer related injury. Requiring employees to participate can cause problems with unions, so make sure that union representatives are included in the discussion about stretching programs. For printable versions of the workplace stretches, download the following pdfs. Dec 24, 2019 5minute stretching routine instructions. Good flexibility is not only important for exercise, but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in your garage. Canadas healthy workplace week 2004 a stretch break program for your workplace a stretchbreak program for your workplace.