Back Shift(lower body)

Key Positions in the

Pelvic Tilt

Neutral standing posture (side-to-side stance)Move hips forward, tightening buttocks and abdomenBack should be flat, no arching

When to use Pelvic TiltTo effectively stretch the lower backTo maximize the effects of specific lower-body stretchesTo counter the effects of excessive (until it hurts) arching of the lower back

Important body positions essential to your safety

Some stretches include the pelvic tilt, butthis movement should only be used whereindicated. Where pelvic tilt has not beenspecified, maintain the natural s-curve ofthe spine.

Chin Drop Shoulder Shrug/Circle

Neutral standingposture, side-to-sidestanceDraw both shoulders up toward ears,pause and releaseCircle both shouldersslowly, forward orbackward

(neck)

(neck) (shoulders)

Neutral standingposture, side-to-sidestanceArms extended at sides, wrists slightlyextended and elbows slightly flexedBehind back, raise andlower arms to acomfortable level

Neutral standingposture, side-to-sidestanceArms extended atsides, wrists slightlyextended and elbowsslightly flexedRaise arms to shoulderlevel, return to start

Arm Raise Arm Pullback

Neutral standing posture, front-to-back stanceMove arm (on same side as thefoot that is out front) in forward or backward circleRepeat, other arm

Variation: For limited shoulderrange of motion, place hand onshoulder and circle elbow, or let armhang down in front of body andcircle like a pendulum

Wide Arm Circle(front of shoulders) (back of shoulders) (shoulders)

Neutral standingposture, side-to-sidestance Hands on hipsLower to ReadyPosition andcontinuously flex andextend at hips, kneesand ankles in up anddown direction

Neutral standing posture, side-to-side stanceElbows flexed at 90 degreesTurn toe of one foot to side, rotate pelvis in a slow and controlledmanner to same side by using the toe ofopposite foot as pivot pointEntire body should turn as one unit (don’t twist at the waist)At end of pivot, flex at hips, knees, ankles, and lower bodyReturn to neutral standing postureRepeat, other side

Gentle Pivot

Basic Squat

Tip: Refer to Ready Position for detailedpositioning tips and safety precautions.

(lower body)

(lower body)Neutral standing posture, side-to-side stanceHands on hipsLower to Ready PositionLower body to one sideby shifting body weightover thigh (flex knee ofshifting leg whileextending opposite leg)Return to neutral standing postureRepeat, over other thigh

Side Shift Combination Side Shift

Tip: Ensure knee does not go past toe at end of move and itflexes in line with direction in which the toes are pointing.

Once comfortable with the “Side Shift”, combine bothsides into one movement by eliminating the up anddown motion, and incorporating a horizontal, side-to-sidemovement over each thigh.

(front of thighs) (front of thighs)Neutral standingposture, front-to-back stanceHands on hipsFlex both kneesand lower bodytoward the groundReturn to neutralstanding postureRepeat, over otherthigh

Neutral standingposture, front-to-backstanceHands on hipsFlex the back knee, andlower buttocks asthough sitting in a chairReturn to neutralstanding postureRepeat, over other thigh

Front Shift(lower body)

Hold 8-10 seconds each sideTension-Breaker Stretches

Neck Forward

Ear to Shoulder

Neutral standing posture,side-to-side stanceGently press chin inward withindex fingerTilt head to left, keeping earaligned with shoulderRepeat, other side

Upper Torso Stretch

Neutral standingposture, side-to-sidestance, chin inRaise arms toshoulder level andinterlace fingers,palms outCurl shouldersforward, push out onupper back andstretch through armsand fingers

(back of neck)

(sides of neck, top of shoulders) (upper back, back of shoulders, arms,hands, wrists, fingers) Neutral standing

posture, side-to-sidestance, chin inClasp hands behindback, elbows flexedGuide elbows upwardwhile pushing out andup with chest

Chest Stretch Tricep Stretch Shoulder Stretch

Neutral standing posture,side-to-side stance, chin inExtend one arm in front of bodyPlace opposite hand justabove the elbow, gentlyapply pressure to move armtoward opposite shoulderRepeat, other arm

Tip: Ensure there is no upwardmovement in the arm beingstretched and that the hand ispositioned behind the elbow.

(chest, front of shoulders) (back of upper arms) (back of shoulders)

Tip: If your back arches excessively,pelvic tilt to neutral.Variation: If clasping hands isuncomfortable, place hands onlower back, fingers down.

Neutral standing posture,side-to-side stanceLower to Ready PositionPerform the Cat Stretch at leftWhile looking straightahead, gently dip oneshoulder in toward theopposite leg while pushingout on upper backRepeat, other side

Neutral standing posture, side-to-sidestanceLower to Ready PositionSlide hands down thighs almost toknees (fingers pointed in, elbowsslightly flexed)Keep back neutral to maintain naturals-curve of spinePelvic tilt to stretch lower backPush out on upper back, curl shouldersforward, like a stretching cat

Cat Stretch Shoulder Dip

Tip: Feels great after long periods of standing!Variation: You might perform this stretch more easily holding achair back or table.

Tip: Don’t twist your torso; keep shoulder movementminimal. A nice stretch after standing for long periods!

(lower back) (back)

Neutral standing posture, side-to-side stanceRaise one arm overhead,elbow in line with ear,opposite hand on hipReach up and over toward opposite side of the body; reach for something just over the opposite shoulderRepeat, other side

Side Stretch

Tip: Don’t bend sideways at thewaist; instead, reach up and overyour head while pushing out on theside of your abdomen.

Neutral standing posture, side-to-side stanceExtend arms overhead,clasp hands, elbows in linewith earsStretch arms upward asthough grasping forsomething that is slightlyout of reachAllow slight arch in lowerback

Tip: A nice stretch after sittingfor long periods!Variation: Standing on tiptoeswill maximize the stretch.

(entire body, emphasizing abdomen) (sides of abdomen) Neutral standing posture, front-to-back stancePlace hand on buttock of back legGently do a Front Shift and allow heelof back leg to come off the floor.If back is arching, move front footfarther forward to ensure that whenin the end position of the move, theknee rests directly over the toe andthe upper body is neutral.Rise to neutral standing postureRepeat, other side

Hip Flexor Stretch Hamstring Stretch

Tip: To maximize stretch, pelvic tilt.

Tips: Use a wall for support and balance, ifneeded. Remember, keep knee of front legslightly flexed.Variation: If stretch is still not felt ormovement is uncomfortable, perform withfront foot on a chair, heel down, toe up.

Neutral standing posture, front-to-back stancePlace hands on thigh of front legPerform Back Shift while pulling toe of frontfoot upwardFlex through the hip of the back leg whilegently pushing through the heel of front foot Don’t bend at waist, flex through hipRise to neutral standing postureRepeat, other side

(front of upper thighs) (back of legs)Neutral standingposture, side-to-sidestanceLower to ReadyPositionHand on hipPerform Side Shift(ensure knee ofextended legremains slightlyflexed)Repeat, other side

Neutral standing posture, side-to-side stance, one hand on firm supportFlex knees and lower body to grasp top of onefootPull foot up toward buttocks, keeping thigh ofthe flexed leg parallel with the supporting legEnsure knee points toward the groundRepeat, other side

Standing Groin Stretch Standing Quadricep Stretch

Tip: To maximize the stretch, pelvic tilt. If you can’tgrasp the top of your foot, try for a pant leg or the backof your shoe!Variation: To help with balance, you can also placethe flexed knee on the seat of a chair, ensuring that theflexed knee doesn’t bear your weight.

Tips: A wall can be used for support. To maximizestretch, pelvic tilt.Variation: If stretch can’t be felt, widen stance.

Neutral standing posture, front-to-back facing a wall withfront foot touching wallPlace hands on wall, graduallyperform Front ShiftMove elbows to wall, keeping heels flat on floorAs you complete the movement,ensure back is not arched

Repeat, other side

Calf Stretch(inner thighs) (front of thighs) (calves)

Warm-Up and Stretch Program

1-800 999-9775worksafenb.ca

Warm-Up and Stretch

This publication is part of WorkSafeNB’scopyrighted Back In Form (BIF) Training System.Before performing this warm-up and stretchprogram, contact WorkSafeNB and ask to speakwith an ergonomics consultant in your area.We can provide proper training and help you toimplement a program at your workplace.

Call us at 1 800 222-9775 to speak with yourlocal ergonomics consultant, or visit us onlineat worksafenb.ca.

Neutral standing posture, side-to-side stanceGently press chin inward with with index fingerDon’t force head down

Neutral standing posture, side-to-side stance, chin inRaise one arm overhead, elbow flexedGrasp arm behind elbow, gently press down at anangle toward opposite side of backRepeat, other arm

Tips: Keep head up and chin in. It may bemore comfortable to grasp the hand and pullrather than push on the elbow. If backarches excessively, pelvic tilt to neutral.Variation: A hand or wall in front of theupper arm can be used to push elbowbackward.

Tip: If you don’t feel a stretchon the right side of your neck,grasp right hand behind yourback with your left hand, pulldown gently at an angleacross the back.

Tip: If you don’t feel a stretch, place hand onback of head and gently guide head forward.

Variation: If stretch is not felt or movement is uncomfortable, place frontfoot on a chair or bench and perform the above movement.

Tip: To maximize stretch, pelvic tilt.Variation: If you can’t feel the stretch, widen stance.

Revised: October 2015

Combination Back to Front Shift

Tip: Let your fitness level determine how low you go!

Once comfortable with the “Front Shift” and “Back Shift”, combine them intoone movement by eliminating the up and down motion and incorporating ahorizontal, back-to-front movement.

Repeat 5-10 times

If you have any personal health limitations,previous back injuries or other concerns, westrongly urge you to consult with a medicalprofessional before beginning the program.

We have produced a pamphlet and DVD toaccompany this Warm-Up and Stretch poster. Init, we have included a glossary of terms,detailed information about proper technique,and several tips. Please read this pamphletcarefully before proceeding with the trainingsystem.

Neutral standing posture, side-to-side stanceGently press chin inward with index fingerGently tilt head to one side, keeping ear aligned with shoulderReturn head to neutral positionRepeat, other side

(lower body)

Note

A component

of WorkSafeNB’s

Back in Form

Training System

Abdominal Stretch

Note: shading on

drawings indicatesarea beingstretched.

Head Drop

General Muscle Warm-ups

Neutral StandingPosture

Stand wide (either front-to-backor side-to-side stance)Toes slightly outward in side-to-side stanceKnees slightly flexedHead in neutral position (headup, place index finger on chinand gently push chin in)Shoulders back, chest up, back neutral (natural s-curve of the spine)

The neutral standing posture is thestarting position for all of theexercises in this program.

Ready Position

Neutral standing posture (front-to-back or side-to-side stance)Finger tips pressed into crease of hip joint/sLower body by flexing at hips, knees and anklesGently push with fingertips through hip joint/s so buttocks move backwards and back remains neutralAt end of move, look down – knees should bealigned directly over toesKeep back neutral (natural curve of spine)Let your fitness level determine how low you go

A stable athletic stance used in sport, alsoknown as the Basic Squat. This position shouldbe used as a starting position for manualhandling activities.

Neutral standing posture, side-to-side stanceGently press chin inward with index fingerGently drop chin to chestReturn head to neutral position

Tip: Feel free to pelvic tilt to feel stretch in lower back.