stretching for office workers pdf

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endstream endobj 148 0 obj <>/Metadata 3 0 R/PageLayout/OneColumn/Pages 145 0 R/StructTreeRoot 7 0 R/Type/Catalog>> endobj 149 0 obj <>/ExtGState<>/Font<>/XObject<>>>/Rotate 0/StructParents 0/Type/Page>> endobj 150 0 obj <>stream Note: s tretching is not a substitute for ergonomic improvements or ergonomic methods. 0000028972 00000 n Next, rotate the palm up until you feel a stretch. 0000174884 00000 n 0000317798 00000 n 0000013819 00000 n 0000065367 00000 n 0000004094 00000 n ��s̕?7ޘ3��I��T��]��&�%�?�,��9��ګ�O�,f�s�$��pQV�;C�Ũ` D�&Y

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0000388066 00000 n Free Stretching Poster (pdf) Letter-sized mini-poster for industrial and office employees, as well as for off-work use. 0000029239 00000 n

endstream endobj 148 0 obj<>stream 0000162760 00000 n If you have questions, discomfort while stretching, or … 0000023102 00000 n Then release and bend the same wrist downward, gently pulling it down and toward you with the other hand. 0000013361 00000 n Don’t hold your breath. These slow stretches help prevent back injuries and make your muscles more flexible. %PDF-1.5 %�� 0000011188 00000 n 0000324132 00000 n

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0000324409 00000 n Hold for 3 to 5 seconds. Seated or standing, stretch the right arm out and turn the hand down so that the fingers point towards the floor. H��UMk�@��[��~H+-��CJ =��O�$�+ɔ��ά%;�ic��+��{�� 0��a�/� �F`�)~y 0000220935 00000 n 0000083670 00000 n Hold for 15 seconds and repeat both stretches with other arm. Don’t hold your breath. 0000062766 00000 n 0000191592 00000 n About every 20 to 30 minutes is a guide to how often it is helpful to move aro und. 0000322223 00000 n �t=-*�@'5�ď��%��!�|��a��8i��p��H\�� 0000167683 00000 n %%EOF 147 0 obj <> endobj 0000001280 00000 n 0000177620 00000 n 0000113620 00000 n

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0000041395 00000 n They’re easy to do and will give you more energy to tackle the demands in your life. 0000259338 00000 n 0000222497 00000 n 0000010782 00000 n 6 0 obj <> endobj xref 6 310 0000000016 00000 n ��I�Q�I�5ԫ��B�,�w�_�Ȱ�� [��(�(f�SRo�N�02:�Qv_9"�XH{�2R�$9�z.Qr��=O��~�U�t<3TG�^��1k�W��4>r�7גU�P=�W�K��˖�-ř�o��Z�R|�A��.��˰��ة�/:�Vr`p�8��7�vh�a�ӢAo�c>�Ѿ��ޢU��+�h��h�Y�a��}e�=�n��gZ®\Ҡ�aM��9�]}{��c�Dh�.�� 0000112537 00000 n 2. 0000013728 00000 n 2. 0000085448 00000 n • Raise the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. 0000091819 00000 n ��I�Q�I�5ԫ��B�,�w�_�Ȱ�� [��(�(f�SRo�N�02:�Qv_9"�XH{�2R�$9�z.Qr��=O��~�U�t<3TG�^��1k�W��4>r�7גU�P=�W�K��˖�-ř�o��Z�R|�A��.��˰��ة�/:�Vr`p�8��7�vh�a�ӢAo�c>�Ѿ��ޢU��+�h��h�Y�a��}e�=�n��gZ®\Ҡ�aM��9�]}{��c�Dh�.�� 0000091571 00000 n 0000195303 00000 n 0000156005 00000 n 0000133000 00000 n

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0000003851 00000 n 0000013269 00000 n 0000270730 00000 n 0000006068 00000 n 0000181055 00000 n This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. Get up and stretch, right at your desk Share on Pinterest. 0000251035 00000 n Then release and bend the same wrist downward, gently pulling it down and toward you with the other hand. 0000197415 00000 n

0000320294 00000 n xref 0000173628 00000 n x�bb�f`b``Ń3Υ�� But not everyone has a company gym membership or a …

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3. 0000297412 00000 n 0000013545 00000 n 0000193807 00000 n Repeat sequence 3 times. 0000011223 00000 n 0000086397 00000 n 0 10—20 tirnes each foot (page 71) 10—20 seconds each leg 0000084133 00000 n 0000055488 00000 n Tips for Stretching •Consult your physician before starting any new exercise program, especially if you’ve been inactive or are recovering from surgery •Achieve the most benefits by stretching regularly, at least two to three times a week •When stretching, move just to … �t=-*�@'5�ď��%��!�|��a��8i��p��H\�� startxref 0000018522 00000 n 0000067858 00000 n 0000105607 00000 n h��=A��%>�TX��J� �V�'qQp �!��J-q��S��Sh~y2��1�1��4+z!�K�q�O�o��]&Fҩ���{�J��P��tCvZL֬�`�dY]�%�ݓ^Z�N��ի�X]��۝��Oa.�}�~&vv{0�_�5�!� 0 �� 0000004943 00000 n x�bb�f`b``Ń3Υ�� 0000253355 00000 n 0000127418 00000 n 0000387985 00000 n 0000003072 00000 n 0000035234 00000 n • At least hourly (every 15 minutes is ideal): STOP, DROP and SHAKE.

Holding static postures can lead to unnecessary build up of tension. to 15 seconds Ease into the stretch, then hold – no bouncing Breathe easy You should feel a stretch tension in the muscle – not pain Aim to do 1 or 2 stretches per break . 10 minutes away from the computer each hour is recommended trailer 0000003072 00000 n %%EOF 0000003851 00000 n H��j�0��YJk�kY�H&�m�t1I��0�٦��+ SZǴ�T�F�6W��ѹ�{�gW�㥆V�Y�9��q&%|�g�ޠϳ��y+!$vM� �p H�Ye��q��c�}&�~I�ЬKR#� 0000012741 00000 n ��} Getting up and walking around is the best exercise you can get to provide a break from sitting, concentrating and using the muscles of the arms and hands. 0000004094 00000 n 0000100892 00000 n 0000261806 00000 n 0000288391 00000 n