1. Specializing in Orthopaedic Rehabilitation, Sports Injuries and Treatment of the Spine 101 Cambridge Street Burlington, MA 01803 www.orthopaedicsplus.com

2. Commonsense work habits are your greatest defense against fixed posture aches and pains Protecting Against Injuries with Stretching

3. Work Smarter with Frequent Position Changes Vary your sitting positions and shorten the length of time that you are static.Vary your sitting positions and shorten the length of time that you are static. Remember that even “perfect” posture can be detrimental to the musculoskeletal systemRemember that even “perfect” posture can be detrimental to the musculoskeletal system Does not require leaving your work station and disrupting your work flow.Does not require leaving your work station and disrupting your work flow. Along with gentle stretching, allows your soft tissues the opportunity stay healthyAlong with gentle stretching, allows your soft tissues the opportunity stay healthy

4. Stretching If performed correctly, stretching improves flexibility and as a result, decreases the risk of injury to muscles, tendons and ligaments.If performed correctly, stretching improves flexibility and as a result, decreases the risk of injury to muscles, tendons and ligaments. Address the muscle groups frequently used while at work.Address the muscle groups frequently used while at work. If you have any medical concerns, you may want to consult with a medical professional before beginning a stretching program.If you have any medical concerns, you may want to consult with a medical professional before beginning a stretching program.

5. Benefits of Stretching Increased flexibility and joint ROMIncreased flexibility and joint ROM Improved circulationImproved circulation Better postureBetter posture Stress relief and decreasedStress relief and decreased muscle tension Decreased risk of an overuseDecreased risk of an overuseinjury

6. How to Stretch Safely To minimize injury, stretching should be done gently or after warm up.To minimize injury, stretching should be done gently or after warm up. Static stretching is done by slowly moving a joint towards it's end-range of motion.Static stretching is done by slowly moving a joint towards it's end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle.A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 15 - 20 seconds.This position is then held for 15 - 20 seconds. Do not stretch to the point of pain.Do not stretch to the point of pain. Do not bounce, this may cause a muscle injury.Do not bounce, this may cause a muscle injury. Repeat each stretch 3 to 5 times.Repeat each stretch 3 to 5 times.

7. Quad Stretch Hold on for balance. Hold/support one foot behind you. Stand up straight with both knees side by side. Tighten your buttock muscles Hold & repeat on each leg. Feel the stretch in the front of your thigh.

8. Calf Stretch Hold on for balance. Place one foot behind you. Lean in towards the wall, keeping your back heel down. Hold and repeat on each leg. You should feel the stretch in the bottom part of your lower leg.

9. Lower Back Stretch Place both hands on your hips. Gently push your hands forward, increasing the extension in your lower back. Perform in a pain free range of motion Hold and repeat. You should feel a gentle stretch in your lower back.

10. Upper Back Stretch Place both hands behind your neck. Do not pull! Pull your chin back to protect your neck. Pull your elbows back and extend your upper back. Hold and repeat. You should feel a gentle pull in your upper back.

11. Forearm Stretch Bend your wrist up (palm away) and hold with the opposite hand. Extend you elbow. Hold and repeat on both arms. You should feel a gentle stretch down the bottom of your forearm.

12. Forearm Stretch Bend your wrist down (palm facing) and hold with the opposite hand. Extend you elbow. Hold and repeat on both arms. You should feel a gentle stretch down the top of your forearm.