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
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-Relax and hang arms at sides.
-Roll shoulders up and backwards 3 times.
-Repeat in the opposite direction.
- Body Reach and Rotation
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-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
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-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
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-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
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-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
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-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.
