Stretching and Flexing - CNA

Risk Control BulletinStretching & Flexing to Reduce the Risk of Work-Related Disorders(MSDs)Ergonomics is the science of fitting the job to the worker.When there is a mismatch between the physical requirementsof the job and the physical capacity of the worker,work-related musculoskeletal disorders (MSDs) can result.Workers who repeat the same motion throughouttheir workday, do their work in an awkward position, use agreat deal of force to perform their jobs, repeatedly liftheavy objects or who face a combination of these riskfactors are most likely to develop MSDs.Good Job DesignThese risk factors are best minimized through good jobdesign. Good job design should provide the opportunityfor people to change postures, sit, stand or walk a shortdistance as a normal part of their duties. It is important toinclude task variety in the design of work. This meansmixing up periods of intensive keyboard use or heavy liftingwith other activities that involve a change of postureand different mental demands.When a variety of tasks are not available it is important totake more short pauses so the muscles performing thetask have a chance to recover. It is also important to reversethe postures that have been adopted as part of thetask. An excellent way of achieving this is by the use ofposture reversal exercises or stretches.Before You StartEmployees who have pre-existing conditions such asacute neck or lower back pain; degenerative disc disease;moderate to severe osteoporosis; pregnancy; acute orinflammatory arthritic conditions of the shoulder, elbow,forearm, hands, hips and/or knees; hand/wrist disorders,such as carpal tunnel syndrome; acute lateral epicondylitis;or spinal stenosis, should consult their health providerto ensure that flexing and stretching will not exacerbatetheir condition.Rules• Start out easy.• Do exercises regularly.• Increase gradually working up to doing a few ofthese exercises a few times every day.• Make sure you relax.• Hold the stretch or repeat as indicated.• Do not over-stretch.• Stop if you feel discomfort when performing anaction.• Remember to do each side.• Consult your health care provider if you have apre-existing condition.Benefits of Stretching and FlexingStretching and flexing before and during work is a goodidea, provided it is done properly. A frequent change ofposition can release tension and improve circulation tothe working muscles, tendons and joints. Strong, healthymuscles and tendons are less likely to be injured, and arenecessary to maintain proper working positions and postures.Therefore, flexing and stretching to promotestrength and flexibility plays an important role in reducingyour risk of developing MSDs.

2TitleNecksChin TuckShoulders And BacksShoulder ShrufSit straight and bring shoulders up towards ears. Hold for3 seconds. Relax. Repeat twice.Arm CirclesRaise the head to straighten the neck. Tuck the chin inand downwards creating a double chin. Hold for 10 secondsand repeat several times.Head TurnsClose eyes and very slowly turn head to look over leftshoulder and hold for 10 seconds. Turn head the otherway and hold for 10 seconds. Repeat 5 to 10 times.Stand with arms raised horizontally and slightly in front ofshoulders, palms down, and feet shoulder-width apart.Rotate arms in forward circular motion for 15 seconds.Relax. Repeat sequence three or four times.Note: Those with acute neck pain, degenerative disc diseaseor moderate to severe osteoporosis should consulttheir physician before doing this exercise.2

3TitleCable StretchShoulder StretchSit up straight and imagine you have a cable attached tothe top of your head. Feel the cable slowly pull you uphigher and higher. Hold a few seconds. Relax and repeat3 times.Reach for the SkyPut your hands up, with forearms raised. Push your armsback, squeezing your shoulder blades. Hold for a few seconds.Relax and repeat 3 times.Note: Those with acute inflammatory or arthritic conditionsof the shoulder should consult their physician beforedoing this exercise.Execute StretchingRaise hands over head, stretching as high as possible.Then bring arms back down. Rest and repeat twice.Sit upright with your hands clasped behind your head.Lean back into chair. Gently pull your elbows back as faras you can. Hold for 3 seconds. Relax and repeat twice.Note: Those with acute neck pain or inflammatory or arthriticconditions of the shoulder should consult their physicianbefore doing this exercise.3

4TitleBackward Shoulder RollsLegs And FeetHip and Knee RockRotate both shoulders backwards keeping arms relaxedand by sides. Repeat 3 to 5 times.Disc RelieverStand with your hands on your hips. Place feet apart androck from side to side, bending alternate knees. Repeat10 to 20 times.Note: Those with arthritic conditions of the hips and/orknees should consult their physician before doing thisexercise.Foot RotationStanding up straight with feet slightly apart, place handsin hollow of back. Focus eyes on a point straight ahead.Bend backwards over hands without bending knees, andthen straighten up. Repeat 10 times.While seated, hold onto the chair with hands on eitherside. Straighten leg and lift foot a few inches off floor. Rotatefoot and ankle both ways (point toes up) and extend(point toes down). Repeat several times per foot.Note: Those with degenerative disc disease, acute lowerback pain, spinal stenosis, or pregnant women shouldconsult their physician before doing this exercise.4

5TitleFoot PressWrist FlexSitting erect in chair, press down alternately with ball andheel of right foot several times. Repeat with left foot.Arms And HandsFinger StretchPut your right elbow on a table or desk, with your handraised. With your left hand, gently bend your right handback toward your forearm. Hold for 5 seconds. Relax. Repeaton the other side.Note: Those with acute inflammatory or arthritic conditionsof the elbow or forearm or hand/wrist disorders suchas carpal tunnel syndrome should consult their physicianbefore doing this exercise.Thumb StretchSpread your fingers as far apart as possible. Hold for 5seconds. Relax. Repeat 5 times.Stretch out right hand. Gently pull the thumb down andback. Hold for 5 seconds. Repeat with left hand.Note: Those with acute inflammatory or arthritic conditionsof the elbow or forearm or hand/wrist disorders suchas carpal tunnel syndrome should consult their physicianbefore doing this exercise.5

6TitleHand StretchEyesWith palms down, spread thumbs and fingers as far apartas possible. Hold for 5 seconds. Relax. Repeat twice.Note: Those with acute inflammatory or arthritic conditionsof the elbow or forearm or hand/wrist disorders suchas carpal tunnel syndrome should consult their physicianbefore doing this exercisePalm PressSit up straight, face forward and repeat this sequenceseveral times without moving head. Look up, then down.Look left, then right.Visual RestPlace palms together, point fingers toward ceiling. Keepingpalms together, try to push heels of hands towardsfloor. Hold for 10 seconds.Note: Those with acute inflammatory or arthritic conditionsof the elbow or forearm or hand/wrist disorders suchas carpal tunnel syndrome should consult their physicianbefore doing this exercise.Look up and away from screen. Focus on a distant object(more than 3 feet away) for 20 seconds. For example,look out of the window or at a picture on a far wall. Shiftvision back to screen and refocus.RememberMany jobs require stressful positions and activities.Changing stressful postures by changing tasks or taking ashort pause can help. Incorporate exercise and stretchinginto your daily routine to reduce your risk of developing awork-related musculoskeletal disorder.6

7TitleReferencesWaikar, Wickstrom, Swanson, Sauter, Mangum, Lee, Areview of physical exercises recommended for VDT operators,Applied Ergonomics (1992)Work Health Authority, Exercises for Office Workers, Officewise(1997)The information, examples and suggestions presented in this material have been developed from sources believed to be reliable, but they should not be construed as legal or other professional advice.CNA accepts no responsibility for the accuracy or completeness of this material and recommends the consultation with competent legal counsel and/or other professional advisors before applying thismaterial in any particular factual situations. This material is for illustrative purposes and is not intended to constitute a contract. Please remember that only the relevant insurance policy can provide theactual terms, coverages, amounts, conditions and exclusions for an insured. All products and services may not be available in all states and may be subject to change without notice. CNA is a registeredtrademark of CNA Financial Corporation. Copyright © 2010 CNA. All rights reserved.7