Stretching before performing physical duties is good injury prevention. Stretching is most effective when it engages all muscle systems in the body. These stretches engage all major muscle groups and can be done while standing.
- Neck stretches:
- Side-to-side: Slowly tilt your head towards each shoulder, holding for 10-15 seconds on each side.
- Forward and backward: Gently lower your chin to your chest, then tilt your head back, holding each position for 10-15 seconds.
- Shoulder stretches:
- Shoulder rolls: Roll your shoulders forward and backward in a circular motion for 10-15 seconds each direction.
- Cross-body arm stretch: Extend one arm across your body and use the opposite hand to gently pull it closer, holding for 15-20 seconds on each side.
- Arm and wrist stretches:
- Wrist flexor stretch: Extend your arm in front of you, palm up, and gently pull back on your fingers with the opposite hand, holding for 15-20 seconds.
- Wrist extensor stretch: Extend your arm in front of you, palm down, and gently pull back on your fingers with the opposite hand, holding for 15-20 seconds.
- Back stretches:
- Cat-cow pose: Stand with feet hip-width apart. Arch your back like a cat, tucking your chin towards your chest. Round your back like a cow, dropping your head back and looking up. Repeat 10-15 times.
- Torso twist: Stand with feet shoulder-width apart, place your hands on your hips, and gently twist your torso side to side, holding for 10-15 seconds each side.
- Leg stretches:
- Quadriceps stretch: Stand on one leg, pull the opposite foot towards your buttocks, holding for 15-20 seconds on each side.
- Hamstring stretch: Extend one leg in front of you, keeping it straight, and reach towards your toes, holding for 15-20 seconds on each side.
- Calf stretches:
- Standing calf stretch: Place your hands against a wall, step one foot back, and press the heel into the ground, holding for 15-20 seconds on each side.
Tips for effective stretching
- Breathe deeply and steadily throughout each stretch.
- Avoid bouncing or jerking movements.
- Listen to your body and don’t push into pain.