FLEXIBILITY and STRETCHING EXERCISES.pdf

7/30/2019 FLEXIBILITY and STRETCHING EXERCISES.pdf

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UCLA ERGONOMICSFLEXIBILITY/STRETCHING EXERCISES

THE FOLLOWING STRETCHING EXERCISES WORK TO STRETCH THE JOINTS AND

MUSCLES THAT ARE SHORTENED AND TIGHT WHEN YOU SIT OR WORK IN FORWARDPOSTURES

(Please note that these stretches must be performed slowly and carefully. They should not be painful. If

they are painful, stop and consult a health professional.)

NECK STRETCH.

Tilt ear toward shoulder.1.Reach up and touch top of head with palm to hold in tiltedposition.

2.

Hold 10 seconds. Repeat 2-3 times (come out of stretch very

slowly.) Reverse side.3.

PEC CORNER STRETCH

Stand at a corner about a foot away from the wall withforearms on opposite sides of the corner. One foot should beforward.

1.

Elbows should be at slightly below shoulder height.2.Keep abdominals tight to avoid arching back.3.Lean gently in towards corner by bending the front knee untila stretch is felt in front of the chest.

4.

Hold 15 seconds. Repeat 2-3 times.5.

OVERHEAD REACH

Take a deep breath and reach up over head with both arms.1.Hold a couple seconds.2.Exhale and lower slowly.3.Repeat 5 times.4.

UCLA Ergonomics- Exercise 05/11/06 02:11:02

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SHOULDER PINCH

Place arms behind head being careful not to press hand intohead.

1.

Relax shoulders, and squeeze shoulder blades together whilekeeping shoulders back and down.

2.

Hold 5 seconds. Repeat 5 times.3.

CHAIR ROTATION STRETCH

Sit in chair, and if you can, wrap feet around chair legs.1.Reach across body and grab back of chair.2.Pull gently to increase stretch in mid back.3.Hold 5 seconds. Repeat 5 times.4.

ARMS BEHIND BACK STRETCH

Hold hands behind back, and grasp hands together.1.Pull shoulder blades back and down.2.Hold 5 seconds. Repeat 5 times.3.

FOREARM STRETCHES

A. Wrist flexed/ fingers straight

Hold arm straight at waist height.1.With fingers of other hand, gently press down above the

knuckles-bending wrist down. **(Do not hold at the fingers to pushdown.)** Hold for 5-10 seconds.

2.

Keep shoulder relaxed when stretching.3.Repeat 2-3 times.4.

B. Wrist extended/ fingers point up

Hold arm straight at waist height with palm facing away from you andfingers pointing up.

1.

Hold onto palm of hand and stretch wrist back. ** (Do not pull on fingers.)2.Make sure the fingers and thumb (on the hand that is pushing the other

hand back) are kept together.

3.

Hold 5-10 seconds. Repeat 2-3 times.4.


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C. Wrist extended/ fingers point down

Do as above, but with fingers pointing towards the floor.1.Hold 5-10 seconds. Repeat 2-3 times.2.

THORACIC SPINE

EXTENSION STRETCH

Lie on your back with a pillowunder your knees. Place afirmly rolled towel under yourshoulder blades across yourupper back.

1.

Raise arms up as you inhale.2.Lower arms as you exhale,

and hold a couple ofseconds.

3.

Do this 5 times.4.

PROP UPS OR PRESSUPS

Lie on stomach and eitherprop up on forearms, or ifwrists are not compromised,press up through hands.

1.

Let stomach sag, and allowback to arch without usingback muscles.

2.

If propped on elbows, hold

5-10 seconds. Repeat 5times.

3.

If on hands, press up anddown slowly 10 times.

4.

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FLEXIBILITY and STRETCHING EXERCISES.pdf