Stretching programs

A review of the most regular claims and incidents for cities always has musculoskeletal injuries at the top of the list. These are often sprains and strains that occur when undertaking regular duties and tasks. A particular challenge we see for public entities are staff who start strenuous work after being sedentary for a stretch of time – e.g. getting up from the desk and trying to lift a heavy crate in the shop.

We know it is hard to get workgroups to participate in stretching programs. Consider starting your meetings with a few stretches. If it saves even one injured worker from pain, it’s worth it. Share these ten stretches to help workers limber up and avoid injuries.

1. Neck stretch

• How to do it: Lean your head to one side, bringing your ear towards your shoulder. Hold for 10-15 seconds and switch sides.
• Benefits: Relieves tension in the neck and shoulders.

2. Shoulder stretch

• How to do it: Clasp your hands behind your back and lift them slightly while keeping your back straight. Hold for 15-20 seconds.
• Benefits: Improves shoulder flexibility and posture.

3. Arm and shoulder stretch

• How to do it: Extend one arm across your body and use the opposite hand to press it towards your chest. Hold for 15-20 seconds and switch arms.
• Benefits: Stretches the shoulder and upper back muscles.

4. Hamstring stretch

• How to do it: Stand with your feet hip-width apart, bend at the waist, and reach for your toes. Hold for 15-20 seconds.
• Benefits: Stretches the hamstrings and lower back.

5. Quadriceps stretch

• How to do it: Stand on one leg, pull the opposite foot towards your buttocks, and hold your ankle. Hold for 15-20 seconds and switch legs.
• Benefits: Stretches the front of the thigh and improves balance.

6. Calf stretch

• How to do it: Place your hands on a wall, step one foot back, and press the heel into the ground. Hold for 15-20 seconds and switch legs.
• Benefits: Stretches the calf muscles and improves ankle flexibility.

7. Hip flexor stretch

• How to do it: Take a step forward into a lunge position, keeping the back leg straight and the front knee bent. Hold for 15-20 seconds and switch legs.
• Benefits: Stretches the hip flexors and improves lower body mobility.

8. Lower back stretch

• How to do it: Lie on your back, pull your knees towards your chest, and hold them with your arms. Hold for 15-20 seconds.
• Benefits: Relieves tension in the lower back.

9. Wrist stretch

• How to do it: Extend one arm in front of you with the palm facing up, use the opposite hand to gently pull the fingers back. Hold for 15-20 seconds and switch hands.
• Benefits: Stretches the wrists and forearms.

10. Full body stretch

• How to do it: Stand tall, reach your arms overhead, and stretch as high as you can. Hold for 15-20 seconds.
• Benefits: Engages multiple muscle groups and improves overall flexibility.