SAFETY TOPICS
Stretching Your Way to Good Health
While employee stretching and flexibility programs should not be used in place of a comprehensive workplace ergonomic program, they can serve as a strong supplement to your program.1 Adding stretches to your ergonomic program can help employees feel better and work smarter. Whether sitting at a desk or working on a job site, here are some stretching routines that can help employees avoid discomfort—and potential injury—from repetitive motion.1,2
- Seated leg extension
Sit on the edge of a chair with your arms by your sides. Extend one leg out straight and flex your foot so that just the heel is on the floor (keeping your foot flexed engages the muscles in the shin and ankle). Lift your leg up as high as you can without rounding your back. Hold for two counts, then lower. Repeat with the other leg. Perform 10 reps on each leg.
- Seated hamstring stretch
Sit in a chair with both feet on the ground, then extend one leg outward. Reach toward your toes. Hold stretches for 10–15 seconds while taking deep breaths. Repeat on the other leg for two sets.
- Seated torso twist
Sit on the edge of a chair, bend your legs at the knees and lean slightly back without rounding your spine. Bend your arms so your elbows are level with the bottom of your ribcage. Pull your navel in and twist slowly to the left. Inhale and twist to the right. Repeat the exercise 20 times total.
- Seated shoulder roll
Raise both shoulders up toward your ears, then slowly roll them backward. Repeat, rolling forward. Sit tall and do not allow your upper back to round. Complete this 2 times in both directions.
- Seated shoulder pull
Sit tall on a chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm across your chest, holding it below the elbow. Keep the shoulders relaxed, down, and away from your ears. Hold this stretch for 10–15 seconds with deep breaths. Repeat with the other arm for two sets.
- Seated ceiling reach
Clasp your hands together above your head with your palms facing up toward the ceiling. Push your arms up, stretching upward. Hold this stretch for 10–15 seconds while taking deep breaths. Perform two sets.
- Wrist/forearm stretch
Stretch your arm out in front of you. Slowly, point your fingers down until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds. Point your fingers toward the ceiling until you feel a stretch. Use the other hand to gently pull the raised hand toward the body. Hold this position for 3–5 seconds. Repeat this stretch two times in each direction.
- Standing leg curl
Stand behind a chair and hold onto it for support. Keep your body straight and firm. Start by raising one foot up to your backside and then lowering it down. Repeat 10–15 times and then repeat with other leg.
Stretches and exercises may be completed any time during the day and do not need to be completed all at once to receive the health benefits.
Footnotes
Disclaimer
The information presented in this publication is intended to provide guidance and is not intended as a legal interpretation of any federal, state or local laws, rules or regulations applicable to your business. The loss prevention information provided is intended only to assist policyholders of Summit managed insurers in the management of potential loss producing conditions involving their premises and/or operations based on generally accepted safe practices. In providing such information, Summit Consulting LLC does not warrant that all potential hazards or conditions have been evaluated or can be controlled. It is not intended as an offer to write insurance for such conditions or exposures. The liability of Summit Consulting LLC and its managed insurers is limited to the terms, limits and conditions of the insurance policies underwritten by any of them.