We know that workplace stretching programs can improve flexibility and prevent or reduce the costs associated with work-related musculoskeletal injuries. For these programs to deliver maximum results, the stretching program should be customised to the workplace.
We have put together some tips to get your workplace stretching program started:
- If you have an injury, seek advice from a medical professional before embarking on a stretching program.
- It’s a good idea to warm up for five minutes before stretching.
- For the best results, stretch for ten minutes each day.
- Stretches should be tailored to commonly performed job duties.
- To perform stretches correctly:
- Use static or PNF stretches.
- Hold the stretch to the point of mild discomfort for ten to 30 seconds. If it hurts, stop or ease the pressure.
- Try for three or four repetitions of a stretch for each muscle group.
- Ensure that tight muscles are stretched.
- Breathe naturally and don’t hold your breath.
- Remember to work opposing muscle groups each time you stretch. For example, start by stretching the muscles in the back of your thigh, then follow by stretching the muscles at the front of your thigh.
- Stretch at appropriate times throughout the work day, and include a stretching program in your daily routine. Increased circulation and a steady blood flow will help reduce muscle tension and soreness.
Disclaimer – these articles are provided to supply general safety information to people responsible for OHS in their organisation. They are general in nature and do not substitute for legal and/or professional advice. We always suggest that organisations obtain information specific to their needs. Additional information can be found at www.workcover.nsw.au
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