Rest and Recovery: Stretching

Taking care of your back involves taking care of yourself. With as many hours as you put in, consider yourself an industrial athlete. Think like an athlete. For instance, weightlifters do best when they give their bodies a rest after a heavy workout. By allowing their muscles time to recover, they get better results. They'll often work their chest and back muscles one day, and then do their legs or arms the next. Your body also needs a chance to renew after a hard day’s work.

How can I benefit by learning this exercise?

The human body is made to move. By performing a few stretches during your lunch hour, breaks, or after work, you can reduce the potential for injury, while also improving alertness and productivity.

How do I perform this exercise?

Plan to stop and move and stretch briefly every 20 minutes. Here are some examples of stretches and exercises you can do to help your body rest and recover:

• Diaphragmatic breathing: Sit or stand tall with your hands placed over your lower rib cage. Begin to breathe in slowly, yet deeply, feeling your abdomen rise and fall with each breath.
• Neck turns: Gently turn your neck from one direction to the other feeling a gentle stretch as you rotate your head back and forth.
• Neck nodding: Gently move your head up and down as though nodding. You should feel a gentle stretch as you move your head fully up and then down.
• Shoulder rolls: Attempt to roll your shoulders fully forward and then fully backward.
• Chest rotations: Cross your arms, and then fully rotate your upper body first to the left and then to the right.
• Upper chest stretch: Place your hands low behind your neck. With your elbows bent and your hands supporting your neck, gently pull your elbows backward so that you feel a stretch in the front part of your shoulders and chest.
• Wrist stretch: Place the palms of your hands together in the "prayer" position keeping the base of your hands connected. Next, gently lift your elbows outward such that you begin to feel a stretch along the front of your wrists.

Toe raises: Standing at your work station, rise up on your tiptoes as you reach your arms up toward the ceiling.

• Back stretch: Standing at your work station, place your hands on the small of your low back. Supporting your low back with your hands, gently lean your upper chest backwards.
• Walking: Take a few moments to get away from your work station, and go for a brisk walk. When possible, such as during the lunch hour, attempt to walk briskly for at least 10 minutes.

How many and how often should I do this exercise?

• Sets: 1
• Repetitions: 3 - 5
• Hold: 0 seconds
• Perform: A few every hour

Are there other recommendations I need to be aware of?

Take a few moments often during the work day to relax, to breathe, and to do various rest and recovery stretches.

What should I watch out for while doing this exercise?

Don't get stuck in one position for too long. Plan ahead so you can stop, move, and stretch. Breathing and stretching exercises should be an important part of your breaks during the work day.