ENTIRE STRETCHING SESSION SHOULD TAKE 5 MINUTES.

To increase or maintain flexibility and muscle suppleness, a 5-minute stretching session every day prior to work is recommended…

  • to increase flexibility and freedom of movement
  • to reduce muscle tension
  • to help remove muscle waste products
  • to reduce muscle soreness and stiffness

HOW TO STRETCH

  • Follow the guide on how many repetitions or the time to perform the stretch
  • Stretch to tension – NEVER PAIN
  • Watch the video to learn tips

1 NECK ROTATION

ACTION

  • Turn head over the shoulder to one side
  • Hold stretches for a few seconds
  • Repeat to another side

VARIATIONS

  • Head can be pulled toward back or front

CAUTION

  • Do not roll the head

2 LATERAL NECK FLEXION

ACTION

  • Stand tall with good postural alignment
  • Tuck chin in
  • Gently lean head and bring the ear towards the shoulder
  • Lower opposite shoulder or put your hand behind your back
  • 10 times (5 each side)

VARIATIONS

  1. Hold-Relax
    • Pull gently on the stretch using the opposite hand
    • Inhale resist by pulling head back into the hand towards the other side
    • Relax, exhale, and pull gently further into the stretch

CAUTION

  • Avoid twisting or bouncing throughout the stretch

3 SHOULDER CIRCLES

ACTION

  • Keep the spine straight
  • Lift your shoulders up
  • Roll them backwards and down
  • When viewed from the side, your shoulders should appear to be moving in a continuous circle
  • 10 repetitions forwards and then10 repetitions backwards

VARIATIONS

  • Roll each shoulder individually
    • Keep the chest still – do not tilt up
  • Lift both shoulders up to the ears, keeping the chin tucked in
    • Tighten the shoulder & neck muscles
    • Hold for a few seconds

CAUTION

  • Perform slowly and use the full range

4 SHOULDER STRETCH (BALL-AND-SOCKET JOINT)

ACTION

  • Bend both elbows at right angles
  • Lift your arms up out to the side at shoulder level and bent to a right angle
  • Move the arm upward so that the fingers point upward and are above the shoulder
  • Keep shoulder blades downward throughout the movement
  • Reverse the action by moving your arms forward and down to return to the starting position with fingers pointing down
  • 10 repetitions forwards and then 10 repetitions backwards

VARIATIONS

  • Stand with your back up against a wall and use the wall   to keep the movement smooth
  • Lay on the floor and use the floor to keep your elbows still and shoulders pointing down at your feet

CAUTION

  • Avoid twisting or bouncing throughout the stretch

 

5 WRIST ROTATIONS

ACTION

  • Keep the wrists relaxed & roll the wrists in both directions in a smooth & continuous fashion
  • Control the movements in all directions
  • 10 repetitions in both directions

CAUTION

  • If you have a history of wrist injury or other wrist pathologies, seek professional advice prior to commencing this stretch

 

6 HIP CIRCLES

ACTION

  • Push your hips out to the side of your body
  • Make small circles with your hips keeping your knees together
  • 10 repetitions in one direction

VARIATIONS

  • Vary the angle of the push – either outward or inward

CAUTION

  • If you have a history of hip or knee injury, seek professional advice prior to commencing this stretch

7 SPINE ROTATIONS

ACTION

  • Start with the legs approximately shoulder width apart & slightly flexed (bent)
  • Ensure that the knees remain slightly flexed
  • Rotate through the entire torso & swing the arms across the body at approximately shoulder height, keeping

the arms relaxed

  • Keep the torso vertical during the rotation to avoid excessively extending the spine
  • Begin with small rotations at a slow speed then gradually increase the range & speed as required
  • The neck should remain in line with the spine & repeat the movements to both sides
  • 5 repetitions in both directions

CAUTION

  • Do not excessively extend the spine
  • If you have a history of hip or knee injury, seek professional advice prior to commencing this stretch

8 FLEXION/EXTENSION LEG SWINGS

ACTION

  • Stand sideways onto the wall or chair
  • Weight on your left leg and your right hand on the wall or chair for balance
  • Swing your right leg forward and backwards
  • 10 repetitions on each leg

CAUTION

  • Beware of objects or people behind you
  • Do not excessively swing
  • If you have a history of hip or knee injury, seek professional advice prior to commencing this stretch

9 CROSS-BODY FLEXION/ABDUCTION

ACTION

  • Lean slightly forward with one or both hands on a wall or chair and your weight on your left leg
  • Swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion
  • Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement
  • 10 repetitions on each leg

CAUTIONS

  • Beware of objects or people behind you
  • Do not excessively swing
  • If you have a history of hip or knee injury, seek professional advice prior to commencing this stretch

10 SQUAT

ACTION

  • Start with the hands forward, the feet slightly wider than shoulder width apart
  • Perform a deep squat while maintaining an erect torso & keeping the feet flat on the ground
  • The knees should track in line with the centre of the feet
  • 10 repetitions

VARIATIONS

  • To increase the depth of the squat, take a wider foot stance

CAUTIONS

  • The range of motion for the squat may vary depending on strength & flexibility
  • Maintain neutral curves in the spine & do not allow the knees to buckle inward

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