Daily at work pain free stretching routine

This routine of posture exercises and stretches are designed for Clackamas County employees for their LifeBalance Wellness Challenge. Doing these stretches daily will help restore postural alignment, improve energy, decrease stress, prevent or reverse repetitive stress injuries, and lower workplace workers compensation costs. 

1. Standing Elbow Curls

• Stand against a wall with your heels, hips, upper back, and head touching the wall.
  
• Point your feet straight ahead and hip width apart.
  
• Place your knuckles against your temples with your palms open and thumbs pointing down. 
  
• Pivoting on your knuckles, bring your elbows together to touch as your breathe out, and then pull your elbows back until they touch the wall as you breathe in. 
  
• Keep your elbows up at shoulder level and keep your stomach relaxed. 
  
• Repeat 25 times. 

2. Standing Quad Stretch

• Stand in front of something waist height to hold onto and your back to a chair.
  
• Point your feet straight ahead and hip width apart.
  
• Lift one foot and rest it on the chair behind you.  
  
• Keep your shoulders and hips square and level (don’t let the hip of the bent leg drop).
  
• Look down and be sure your thighs are parallel and your bent knee points straight down.
  
• Tighten your buttocks and stomach muscles to tilt your pelvis down in the back. 
  
• Hold this position for 1 minute.
  
• Switch legs and repeat.

3. Counter Stretch

• Stand facing a table or counter that is about waist height.
  
• Keep your feet pointing straight ahead and hip width apart and rest your hands on the counter in front of you.
  
• Keeping your hands on the counter, walk your feet back until your ankles are under your hips. 
  
• Keep your elbows straight and tighten your thighs (quads). 
  
• Tilt your pelvis forward to create an arch in your low back and drop your chest toward the floor. 
  
• Relax your stomach and hold for 1 minute.   

4. Standing Overhead Extension

• Stand with your feet pointing straight ahead and hip width apart.
  
• Interlace your fingers together and reach your arms overhead, pressing your hands to the ceiling with your palms up. 
  
• Look up toward your hands and keep your elbows straight.
  
• Keep your ankles, knees, hips, shoulders, and hands in vertical alignment front the side. 
  
• Relax your stomach and hold for 1 minute.

Contact Matt at Oregon Exercise Therapy for personalized stretching or exercise routines to eliminate pain. 

Find your Daily at home pain free stretching routine here.