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Spending 10-15 minutes on a Stretch and Flex routine at the beginning of your workday can help to reduce the number of work related musculoskeletal sprains and strains. Spending a couple minutes at the end of your workday stretching is a great way to wind down and reduce aches and pains. Last season CATF saw a significant reduction in the number of Incident Reports and Workers Compensation claims with the introduction of Stretch and Flex.
At the start of your workday
Start with dynamic warm-ups that increase heart rate and blood flow.
Think about integrating repetitive tasks and movements like marching in place, arm circles, and butt kicks
Incorporate movements such as shoulder stretches, neck stretches, hip openers, and shoulder rolls.
Make sure to start slow and build up. Ensure everyone is moving within their comfort zone
Move towards focusing on stretches that target muscles groups that will be used most in the work for the day (ex: back, upper body, arms, legs)
Check out the resources below for stretches to use.
Ensure to move in and out of the stretch slowly. Hold each stretch for 15-30 seconds at a gentle position while breathing naturally.
Ensure you are using proper technique and only move to your level of comfort. No pain, just gentle stretching and movement.
At the end of your workday
Identify the muscle groups that were most utilized during the day to stretch
(ex. Back, upper body, arms, legs)
Stretch those muscle groups. It is ok to do some of the same stretches used at the beginning of the day.
Check out the resources below for stretches to use.
Ensure to move in and out of the stretch slowly. Hold each stretch for 15-30 seconds at a gentle position while breathing naturally.
Ensure you are using proper technique and only move to your level of comfort. No pain, just gentle stretching and movement.
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