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This video is designed to demonstrate some basic workplace stretches you can use to make
yourself more comfortable and keep yourself mobile during the day. Keeping your body in
one position for a long time, such as sitting or standing, can lead to discomfort. Try to
stretch, change your posture and vary your work duties every 30 to 45 minutes to prevent
stiffness and discomfort.
Stretching Precautions When you stretch you should move slowly and
smoothly, don't pull or bounce on your joints. You should feel a pull or tension
on the specific areas or muscle groups shown. Stretching should not be painful, if you feel
pain stop and release the stretch, you may have stretched too far. Hold each stretch
for up to 30 seconds and then release. And keep breathing normally.
If you have a specific injury you should seek medical advice before stretching that area.
Most of these stretches can be performed while standing or seated. In either position place
your feet flat onto the floor in parallel and about as far apart as your shoulders -- this
gives you a good base of support while stretching. Remember that in conjunction with stretching
you should vary your posture often, by moving between standing, sitting or walking.
Also, vary the tasks you are doing so that your muscles, joints and soft tissues remain
active. Move through a range of positions and make sure you are comfortable.
Neck Stretches To stretch the muscles at your neck you can
stand or remain seated. You should start with your head facing forwards and your shoulders
relaxed.
Firstly tilt your head so that your right ear comes down towards your right shoulder.
You should feel the stretch on the other side of your neck. Hold this position for 10-20
seconds and then slowly bring your head back to the centre position. Now repeat this stretch
for the other side of your neck, by tilting your left ear to your left shoulder.
Now, turn (or rotate) your chin around to your right shoulder while keeping your shoulders
still and relaxed. You will feel the stretch in your neck and shoulder and hold this for
15-30 seconds before then slowly returning to facing forwards. Again repeat this stretch
for the other side of your neck by now rotating your chin to the left side.
The next neck stretch involves tilting your chin slowly upwards towards the ceiling and
holding this position for 10-20 seconds. You can then stretch the opposite muscle group
by slowly lowering your chin towards your chest and holding this position for 10-20
seconds. You should feel these stretches in the muscles at the back of your neck and the
top of your shoulders. Remember don't stretch too far and don't force your joint to move
if you meet any resistance.
The final neck stretch is to slowly slide your head backwards so that you feel like
you have a double chin to stretch at the back of your neck.
You may repeat some of these stretches 3-5 times if you feel comfortable and to assist
in increasing movement at the joints.
Shoulder and arm stretches
Roll your shoulders backwards in a circular action 3 to 5 times.
Raise your hands overhead and reach towards the ceiling with both hands together.
Your palms should be facing the ceiling. You should feel this stretch and the back of your shoulders and upper back.
You should hold this stretch (reaching upwards) for 10-15 seconds.
Standing and with your hands together behind you, slowly and gently move your hands upwards
towards the ceiling. You should feel this stretch in your shoulders and upper back.
Hold this stretch for 10-20 seconds. Slow movements are needed for this stretch.
Point your elbow to the ceiling as shown and slowly ease your elbow backwards with your
other hand. You should feel a pull on the muscles at the back of your upper arm and
you can hold this stretch for 10-15 seconds. You should now stretch your other arm with
the same movement.
Forearms, Wrists and Hands
Hold out your left arm straight out in front
of you with your elbow straight and your fingers pointing to the ceiling. Use your right hand
to support your left palm. Slowly move your left hand backwards towards your body
to stretch the muscles on the inner surface of your left forearm. You can hold this position
for 10-15 seconds then relax the stretch. You can then stretch the opposite muscle group
by facing the palm downwards with fingers pointing to the floor then move the palm towards
your body with your right hand supporting the left hand. Again hold this stretch on
the outer surface of the forearm for 10-15 seconds and then relax. Now you can repeat
the same movements with your right forearm.
Make a fist with both hands and then spread wide all your fingers and hold for 5-10 seconds
and then release and relax. Place your hands out in front of you with your elbows
bent and palms down. Roll your hands sat your wrist to place your palms upwards. You can
repeat this and any of the other stretches 3 to 5 times if you feel comfortable.
Legs and back Standing or sitting - reach upwards with hands
together and bend your trunk to one side stretching through the side of the trunk for 5-10 seconds.
Repeat for the other side making sure you stretch each side evenly.
Sit upright and hold one foot off the floor with your leg straight. Slowly move your toes
up and down 3 to 5 times to stretch the muscles in your leg. Repeat this movement for the
other leg.
Remember one of the best things you can do for your back is to vary your posture regularly.
Avoid sitting for prolonged periods by standing and walking often in work day to maintain
comfort. Try to incorporate regular variation in your
work tasks and activities. Use mini-breaks every 30 to 45 minutes where you can pick
2 or 3 of these stretches and repeat these a few times to remain comfortable. If you
need more advice about workplace stretches please contact the UWS WHS team on ext 5154.