Stretch and Flex will be required prior to each work shift and after lunch break. Each crew will be led through exercises, following the established outline, by a designated employee.

Warm Up

• Stepping side to side, eight times.

• Add shoulder shrug motion, stepping side to side, eight times.

• Shot put, stepping side to side, eight times.

Stretching Principles

• Move slowly in and out of stretch, 2-3 seconds.

• Hold 15-30 seconds at gentle stretch.

• Keep breathing and emphasize release and relax and shake it out.

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1. Skyward Reach
Target: Biceps, lats, forearms, chest and muscles that line the spine. Reach to the sky and hold while holding your chest out. Flex the wrist and turn palms out. Then slowly bring your arms down behind your back and hold.

2. Neck Stretch
Target: Neck muscles. Slowly tilt head forward, back and to the sides. One side head tilt, press opposite open palm and straighten arm downwards.

 

3. Shoulder Stretch

Target: Shoulder and upper back. Place right hand on left shoulder, left hand on triceps and pull right arm across body, turning the head to the right. Keep hips and shoulders straight ahead. Relax and shake it out. Repeat for left side.

4. Triceps’ Stretch
Target: Triceps. Reach up and place your right hand on your upper back, place your left hand on your elbow and pull gently down. Repeat this exercise on the opposite side.

5. Side Bending Stretch
Target: Low Back. Stand upright with your feet shoulder-width apart, and place your left hand on your waist, reach your right arm straight up from your side, then move it slightly back with your palm forward and thumb up, look over your right shoulder at your right hand, take a deep breath, count to three, exhale, and repeat the exercise on opposite side.

6. Forearm and Calf Stretch
Target: Carpal tunnel syndrome prevention, forearm flexor and extensor. Extend right arm with fingers pointing up and use left hand to gently pull hand and fingers back to a comfortable stretch. Hold 10 seconds and relax. At the same time, stand with your left foot forward and right foot two or three feet in a straight line behind it. Slowly bend your forward knee and lift your right heel off the ground. Then press your right heel toward the ground, pausing when you feel a gentle stretch in the calf. Hold for 10 seconds. Relax. Repeat other side.

7. Side Bending Stretch (Tea Pot)
Stand upright with your feet shoulder-width apart, and place your left hand on your waist, reach overhead with your right arm, bend slightly to the left, letting the weight of your right arm create the stretch, take a deep breath, count to three, exhale, and repeat the exercise on opposite side.

8. Back Extension Stretch
Target: Upper Back. Stand upright with feet shoulder-width apart while placing both hands on the small of your back. Lift your rib cage while arching your back, take a deep breath, count to three and exhale. DO NOT tip your head backward.

 

9. Hamstring Stretch

Target: Back thigh. Stand with left foot in front of right foot with 15” between the feet. Lift the toes of left foot off the ground leaving the heel down. Slowly lean forward stretching your left hamstring. Front leg should be straight, back leg bent. Brace your hands above your knee on left leg. Repeat on right side.

10. Quadriceps Stretch
Target: Front thigh. Stand upright and grasp left ankle with left hand, gently pulling heel towards buttocks. Hold for 10 seconds and slowly release. Repeat for right side.

11. Squats
Target: Quads, hamstrings and glutes. Stand with feet flat, slightly wider than shoulders. Slowly lower the rear down and back like sitting in a chair. Do not allow the knees to protrude forward, keep weight on heels. Rise slowly. Emphasize proper lifting
techniques.