1	S t r e t c h i n g
2	S t r e t c h i n g Stretching promotes flexibility Increased flexibility makes us more resistant to injury However, you can over stretch. Only stretch until you feel slight resistance!
3	Why S t r e t c h and Exercise? I Use These Muscles All Day Work often overworks certain groups and ignores others Think of yourself as an industrial athlete Just as a professional athlete warms-up before a game, you should warm-up before work.
4	Exercise & S t r e t c h i n g Rules Exercise and Stretching should be done consistently and regularly. Warm up first - Do not stretch cold muscles. Start out slowly and gradually increase. Breathe and Relax through the stretch. Use your full range of motion. Stretch only until to feel slight resistance. Use fluid motions - Do not bounce! Stretching exercises for the back and neck should not cause pain.
5	Check with your doctor prior to beginning any exercise or stretching program!
6	CAUTION: DO NOT perform these stretching exercises if you have an existing injury. STOP stretching if you feel pain.
7	Neutral First Feet shoulder width apart Knees slightly bent Shoulders back Head up Arms relaxed at sides
8	Neck Stretch Start with your head in “neutral” and shoulders relaxed Lower your right ear toward your right shoulder. Slowly rotate your head forward and to the left until your left ear is over your left shoulder. Reverse. Repeat 2X.
9	Neck Stretch Start in “neutral” Slowly turn your head to look over your right shoulder. Count to 10. Slowly turn your head to look over your left shoulder. Count to 10. Repeat 2X.
10	Shoulder Stretch Start in “neutral” with shoulders relaxed Slowly roll your shoulders forward. Repeat 5X. Slowly roll your shoulders backward. Repeat 5X.
11	Arm & Shoulder Stretch Start in “neutral” Slowly alternate moving arms overhead as if reaching or climbing. Repeat 10X.
12	Back - Forward Stretch Lie on floor in “neutral” Slowly bring your right knee to your chest. Gently hold your lower leg in this position for 10 seconds. Return to neutral. Repeat with left leg. Repeat 2X each leg. To stand up: Bend your knees, prop yourself up with your arms to a sitting position and slowly push yourself up.
13	Back - Backward Stretch Start in “neutral” With your hands supporting your lower back, gently bend your back backward. Hold for 10 counts.
14	Back - Side Stretch Start in “neutral” Place hands on hips. Slowly lower your right ear toward your right hip - keeping your ear, elbow and hip in the same plane. Count to five. Return to neutral. Repeat on left side. Repeat 2X each side.
15	Leg (Calf) Stretch Start in “neutral”, stand facing a wall, arms length away. Place your palms on the wall. Bend your knees, slightly. Place your right leg, one step back. Try to put your right heel on the floor. Count to 10. Return to neutral and repeat with the left leg. Repeat 2X each leg.
16	Leg (Quadriceps) Stretch Start in “neutral Using a wall for balance, stand on your left leg, lift your right heel toward your buttocks. Hold your foot and count to 10. Return to neutral. Repeat with the left leg. Repeat 2X each leg.
17	Back Injury Prevention Tips Change positions often - There is no “one” correct position for the entire day. When sitting, make sure the lower back is supported. Stretch before physical activity. Use compensating stretches throughout the day.
18	Compensating Stretch Stretching in the opposite direction of the posture/tasks we do all day. Example: If you bend forward a lot, you should periodically stretch your back backward to compensate.
19	Compensating Stretches When you head is held in one posture for a prolonged period of time, stretch your neck. After carrying objects, stretch your arms and shoulders. When you do a lot of walking, stretch your legs. After prolonged sitting, stretch your back.
20	Remember You are an industrial athlete. Prepare your body for physical activity to minimize the risk of injury. Follow these principles at work and home.