Let's Stretch Poster - WCB

1 GENERAL WARM-UPS (CONTINUED)(12 EXERCISES - REPEAT 5 TO 10 TIMES, EACH SIDE.) TENSION-BREAKER STRETCHES(15 EXERCISES - HOLD 8 TO 10 SECONDS EACH SIDE) 3. ARM RAISE8. SIDE SHIFT1. NECK FORWARD6. SHOULDER STRETCH11. HIP FLEXOR STRETCH7. CAT STRETCH2. EAR TO SHOULDER9. COMBINATIONSIDESHIFT4. ARM PULLBACK5. WIDE ARM CIRCLES10. FRONT SHIFT3. UPPER TORSOSTRETCH8. SHOULDER DIP13. STANDING GROINSTRETCH14. STANDINGQUADRICEPS STRETCH9. ABDOMINAL STRETCH4. CHEST STRETCH11. BACK SHIFT6. GENTLE PIVOT7. HALF KNEE BENDS5. TRICEPS STRETCH12. COMBINATIONFRONTTO BACK SHIFT15. CALF STRETCH10.

2 SIDE STRETCHLET SS-T-R-E-T-C-HLET S S -T-R-E-T-C-H!WARM UP AND STRETCHING EXERCISES2. SHOULDERSHRUGS/CIRCLESGENERAL WARM-UPS(12 EXERCISES, REPEAT 5 TO 10 TIMES, EACH SIDE.) NEUTRAL STANDINGPOSTURE:PERFORMING THEPELVIC TILT1. NECK TURNSNEED HELP? MORE INFORMATION?This warm-up and stretching program was de slanoisseforpybdengisrecognized in the fi eld of fi t ness. If you have any personal health lim ,snoitatitsiparehtoisyhp,rotcodruoytlusn oc,snrecnocrehtoroseirujnikcabsuoiverpor a cer .margorpehtgninnigeberofebtsilaicepsssen tfidefiitAdapted from the New Brunswick Workplace Health, Safety and Compensation Commission'sBack in Form programU - > ` `i i foot in front, knees ii i Lody in neutral ,mraenoevoMUrodrawrofni,dexeflbackward ,i i> i arm.

3 (shoulder area)U i > > ` } > L `i up toward ears, pause and V i L shoulders slowly,.drawkcabrodrawrofContact the Workers Compensation Board of PEI14 Weymouth Street, Charlottetown PE C1A 717902-368-5697 or Toll-free 1-800-237-5049U - > ` vii } ,sredluohsnahtrediwknees i>` ] V ] shoulders back, chest > > - V i v i with feet slightly widerthan shoulders, knees i>` ] V ] `i back, chest > > - V i v i i U i v > `] tightening buttock and stomach You ve got it right when back is fl at, no > Li i v i` varying to use pelvic tilt.

4 U To counter effects of excessive* arching of the To effectively Stretch the lower To maximize the effects of .sehctertscfiiceps*Excessive: Arching until it : shading indicates area being 10-minute warm-up is a series of general warm-up and tension-breaker starting, ensure that your body is Pelvic Tilt:Some exercises include the pelvic tilt, but this movement should only be used where indicated. (Where pelvic tilt has not been ronoitisoplartuenehtniatniam,defiiceps > > - V i v i i (neck area)U i > Turn head to one side and look over Turn head to other side, and look over shoulder.)

5 (lower trunk)U - > ` `i] i } ,dekcolnuseenk,tuoylthgilsand hands on upper thighs or - y, keeping upper body in neutral dnaxefl,noitisopstraighten : Let your fi tness wolwohenimretedlevelyou go!(back of upper arms)U i > > ` } i U ,> i i > i i>`] i L fl > > Li ` i L w, and gently press down, and at an angle, .edisetisoppodrawotU v L>V > V i excessively, pelvic tilt to : ii i>` > ` chin in. It may be more comfortable to grasp hand rather than elbow.(lower trunk)U " Vi i V v >L i i v > ` back shifts, eliminate the up-and-down motion and move horizontally front to back.

6 (front of shoulders).erutsopgnidnatslartueNUU > > ` > level; elbows fl ,> i > dnaleveldaeherofreturn to start.(front of thighs)U - > ` `i] i seenk, ii i Lody in neutral position, and gradually lower i v Lody weight over dnaeenktahtgnixeflybhgihtenopee .geletisoppoehtgnidnetxeknee of extended leg slightly fl ,thgirpuotnruteRUrepeat with other : ii i ii fl exed in line with toes; and let your wolwohenimretedlevelssentfiyou go.(back of neck)U i > > ` } i U Tuck chin in and gently press chin inwards with fi v ` t feel a Stretch , use hand to guide head v Vi i>` ` (back of shoulder)U i > > ` } i U } > >V V i i ` i i Li ` elbow with opposite v L>V > V i excessively, pelvic tilt to : Make sure the arm being stretched doesn t move upwards.

7 (front of upper thigh)U - > ` `i] i v v ] ii * >Vi > ` L V v L>V i} U i ` > v v U v L>V > V }] i v v v> i v i V vi i calf, lift heel of back foot off the fl : Increase the Stretch or the comfort by notooftnorfgnicalpa chair or keep the knee directly over the toe as you complete the move. To maximize Stretch , pelvic tilt.(back of legs)U - > ` `i] i v v ] knees unlocked, hands on *i v i L>V v i pulling the toe of the front foot i ii v v foot towards fl oor and fl ex through the hip until you feel the Stretch .

8 (Do not bend trunk)U , i V> iv > inghtiwtaeperdnanoitisopother : Use a wall for support and .dedeenfi,ecnalabVariation:Increase the Stretch by placing foot on a chair, heel down, toe up and use movement described above.(lower back)U - > ` `i] i } ] ii i ii > ` i L ] i Lodywhile sliding hands down thighs almost to knees, fi ngers ii i Lody in neutral *i V i V lower * i L>V and curl shouldersgnihctertsaekil, : ii } i> >v i long periods of standing!You might per form this Stretch more easily riahcaotnognidlohback or table.

9 (sides of neck, top of shoul der)U i > > ` } i U Tilt head to left, keeping ear aligned with v ` vii > i V the opposite side of your neck, grasp right hand behind your back with your left, pull down and at an t force.(front of thighs)U " Vi i V v >L i i side shift, eliminate the up-and-down motion and move horizontally, from side to side.(back of shoulders).erutsopgnidnatslartueNUU > > ` Li ` ,levelpihtaU ,> i > ` i > a comfortable v i Vi i > V } v civlep, (shoulder area)(lower trunk)U - > ` `i] i v v ] ii.

10 Spihnosdnah,dekcolnuU ii } i Lody in neutral position, fl ex both knees and lower bodytowards the : Let your fi tness level .oguoywolwohenimreted(upper back, back of shoulders, arms, hands, wrists, fi n gers)U i > > ` } i >Vi fi ngers, palms ,> i > ,levelredluohselbows fl `i forward, push upper back out, stretching arms and fi ngers.(back)U - > ` `i] i } } ] ii *i v i V> i V ] >L i ,geletisopposdrawotredluohsenopidylwolSU pushing out on upper back while looking straight : Don t twist your peekdna, af terstanding for long periods.