Guidelines

Do the stretches at your own rate(don't compete).

Stretch just beyond the point of natural tension.

Hold each stretch for a count of 10 seconds.

Do not bounce when stretching.

Breathe in a relaxed manner, and don't hold your breath.

Make stretching a daily habit, and do it before you start work and immediately after work.





Shoulder shrug with high reach

Slowly lift(shrug) shoulders as high as possible and hold for 10 seconds.  Slowly raise arms to fully extended position above head, and ,at the same time, lift the body up onto toes.  While reaching high, extend and spread fingers, form fist, hold, then spread fingers and rotate hands in a circular motion.  Slowly lower arms and body.  Relax










Neck stretches

While keeping neck as straight as possible, tilt head to the right.  Slowly lower head toward right shoulder.  Repeat in four positions:
right; left; front, and back.









Shoulder stretch

Bring right hand to upper back from above shoulder.  Gently pull right elbow downward with left hand, moving the right hand down center of upper back.  Repeat to opposite side.









Upper trunk stretch

Place hands on back of hips.  Slowly arch upper body backwards.









Shoulder rotation stretch

Keeping knees slightly bent, clasp hands behind back.  Slowly bend forward from the waist while lifting arms upward.








Trunk rotation

Extend left arm out to side and grasp left hip with right hand.  Rotate upper body to the left while pulling on hip with right hand.  Repeat to opposite side.








Lateral rotation stretch

Stand upright.  Extend left arm out to side and grasp left hip with right hand.  Rotate upper body to left while pulling on hip with right hand, then bend slowly from waist to left side.  Repeat to opposite side.







Lateral stretch

Place right hand on waist, extend left arm over head and bend upper body sideways to the right.  Repeat to opposite side.







Single leg stretch

Cross legs, keeping both knees slightly flexed.  Bend forward slowly from the waist and place both hands on knees.  Continue bending forward as far as possible.  Repeat to opposite side.








Single quadriceps stretch

Grasp right ankle behind hips with right hand.  Pull ankle upward.  Repeat to opposite side.







Calf stretch

Stand in upright stride position, left leg forward.  Flex forward and place both hands on left knee.  Keeping both feet flat on floor, slowly push hips forward as far as possible.  Repeat to opposite side.
WARMUP STRETCHING