Environmental Health & Safety > Ergonomics > Exercises > Total Body Stretches

Total Body Stretches

Stretch Pinciples

  • Move slowly
  • Don't bounce
  • Hold stretches 5-10 seconds
  • Breathe!
  • Stretching should not be painful

Shoulder Rolls

  • Relax and hang arms at sides.
  • Roll shoulders up and backwards 3 times.
  • Repeat in the opposite direction.

Body Reach and Rotation

  • Stand as tall as possible and reach arms up as high as possible.
  • Rotate to the left, then to the right.
  • Rotate slowly, repeating 3 times.

Calf Stretch

  • Stand a little ways from a wall.
  • Position one leg behind the other. Point your toes slightly outward and keep your knee straight.
  • Gently lean into the wall until a stretch is felt in the back of the leg below the knee. Hold 5-10 seconrds.
  • Switch legs and repeat.

Hamstring Stretch

  • Place your leg on a table or chair at a comfortable height.
  • Slightly bend the leg on the ground at the knee.
  • Bend forward at your waist until you feel a stretch in the back of the raised leg.
  • Hold for 10 seconds.
  • Switch legs and repeat.

Quadriceps Stretch

  • Grasp the top of your ankle and pull heel towards buttocks until a stretch is felt in front of the thigh.
  • Try not to bend forward.
  • Hold for 10 seconds.
  • Switch legs and repeat.

Backwards Bend

  • Stand with hands on hips and knees slightly bent.
  • Bend back, moving head and shoulder backwards.
  • Return to upright position.
  • Hold 5-10 seconds.
  • Relax and repeat 3-5 times.