Total Body Stretches
Try starting your work day with this routine, espcially if you do a lot of lifting and carrying.Remember, stretching should NOT
hurt. Here are a few stretching principles to keep in mind. You should move slowly, try not to bounce, hold stretches 5-10 seconds and relax your body by breathing in deeply.
Shoulder Roll
Shoulder Roll 
- Relax and hang arms at sides.
- Roll shoulders up and backwards 3 times.
- Repeat in the opposite direction.
Body Reach and Rotation
Body Reach and Rotation
- Stand as tall as possible and reach arms up as high as possible.
- Rotate to the left, then to the right.
- Rotate slowly, repeating 3 times.
Calf Stretch
Calf Stretch
- Stand a little ways from a wall.
- Position one leg behind the other.
- Point your toes slightly outward and keep your knee straight.
- Gently lean into the wall until a stretch is felt in the back of the leg below the knee.
- Hold 5-10 seconds.
- Switch legs and repeat.
Hamstring Stretch
Hamstring Stretch
- Place your leg on a table or chair at a comfortable height.
- Slightly bend the leg on the ground at the knee.
- Bend forward at your waist until you feel a stretch in the back of the raised leg.
- Hold for 10 seconds.
- Switch legs and repeat.
Quadriceps Stretch
Quadriceps Stretch
- Grasp the top of your ankle and pull heel towards buttocks until a stretch is felt in front of the thigh.
- Try not to bend forward.
- Hold for 10 seconds.
- Switch legs and repeat.
Backward Bend
Backward Bend
- Stand with hands on hips and knees slightly bent.
- Bend and rotate your head and shoulders backwards.
- Return to upright position.
- Hold 5-10 seconds.
- Relax and repeat 3-5 times.
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