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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
  • quad_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.