HOW
9. Thigh Stretch 11. Hip & Buttock Stretch
Stand in neutral posture
near a wall or desk. Use Sit in a chair or
Stretching
the wall or desk for stool. Cross one These stretches and movements should be
support and balance leg over the other. done slowly and smoothly. Do not move in a
with the left hand. Keeping the back jerky motion. Continue to breathe normally
Bend the right erect, lean forward throughout the exercise session. Do not hold your
knee backward while keeping the breath. Modify any movement or stretch if you
moving
and grasp crossed leg parallel experience discomfort.
the right to the floor. Hold
ankle with for 3-5 seconds. How to modify:
the right hand. Reverse the •Reduce the range of movement
Pull the ankle legs and repeat •Reduce the number of repetitions
gently toward your to the other •Stop the exercise if none of the above helps
buttock. Hold for 3-5 side. Repeat 2X
seconds.Repeat both both legs.
legs 2X.
WHEN
&
Important Note! Stretch at least twice daily.
If you are injured or previously experienced Office Environment:
an injury, please consult with your Midmorning and midafternoon
physician before starting these exercises.
Manual Material Handling:
First thing in the morning before the
workday begins and directly after lunch at
the start of the second half of the workday.
10. Hamstring 12. Calf Stretch
Stretch Standing in neutral
Stand in neutral posture. posture, place most of
Place right leg forward, left your weight on the right
leg to the side, rotated up to 90 foot. Place the left foot in
degrees outward and slightly bent. front of the body. Bear
Keep your back straight and head weight on the left heel
upright. Lean forward over the right
straight leg with a straight trunk.
and raise the toes off the
ground until a stretch is felt
P.O. Box 11409
Portland, ME 04104
FOR YOUR
Hold for 3-5 seconds and repeat
on the other side. Complete
in the right calf. Hold for
3-5 seconds. Repeat
800-660-1306
207-791-3300
HEALTH
2X both sides. 3X both legs. www.memic.com
1. Warm up 2. Neutral
Standing
Prepare the body to stretch Take back what
and move. Walk briskly gravity has
around the work area, claimed! Stand
walk in place, or perform tall. Relax your
any moderate physical shoulders. Open
exercise to increase the core your chest. Feet
temperature of your body. should form a
comfortable base
of support. Breathe 4. Shoulder Rolls
normally.
Standing in neutral posture, slowly shrug your
shoulders upward, roll them back and then down.
3. Finger Stretch Repeat this cycle 5X. Don’t turtle your head
Stand tall with your arms at your side. Slowly forward.
Take micro breaks frequently throughout the day.
open and close your hands. When you open your
Perform 1-2 favorite exercises, repeating them 1-2 hands, spread your fingers as wide as possible.
times, between work tasks or when getting up from Repeat 5X. Gently shake your hands when done.
a prolonged static posture.
8. Backward Bends
6. Side Bend Reach
Standing in neutral posture, reach (Avoid if you are pregnant.)
overhead with one arm. Reach Stand in neutral posture.
as high as you comfortably Place your hands on your
can. Gently side bend to hips, slightly bend your
the opposite side of the
7. Trunk Rotation knees, and gently lean
raised arm. Gently Standing in neutral posture, backward. Hold for 5-10
rotate your head keep your pelvis forward, slow- seconds. Repeat 3X.
toward the raised ly rotate your upper body, and
arm. Hold for 2-3 look behind you. Your arms
seconds, don’t can be extended or your hands
5. Reach for the Sky bounce. Repeat to be placed on your hips. Hold
Standing in neutral posture, reach up in front the other side with for 2-3 seconds and repeat to
of your body over your head. Extend your the opposite arm the other side. Repeat 2X both
reach as high as you comfortably can. Slightly raised. Repeat the sides.
extend your trunk and slowly lower your arms movements 2X to
out to your sides. Open your chest as wide as each side.
possible. Repeat the movements 3X.
