Functional Preventative Stretch #6

Elbows in Back Pocket

This stretch promotes a safe and upright posture. Stretches those muscles that rarely get used. We mostly bend forward, lean forward, and sit forward. Its time to go promote those back muscles! Do this stretch if you have discomfort in your shoulders or shoulder blades.

Key Points:

1. Stand with feet shoulder width apart and arms rested at side.

2. Maximally pinch shoulder blades together.

3. While keeping the shoulder blades pinched, move arms up above your head from your side.

4. Pretend to put elbows in your back pocket while continuing to pinch shoulder blades.

5. Hold for 10-15 seconds

6. Repeat multiple times per day

Functional Preventative Stretch #5

Quadriceps Stretch

This stretch promotes an upright posture and reduces pain with walking and stair climbing. The quadriceps stretch is very important to maintain healthy flexibility and decrease lactic acid accumulation in the legs. Do this stretch if you find yourself on your feet all day long.

Key Points:

1. Stand with back straight and feet shoulder width apart.

2. Bring one leg back and place it on a steady and safe object until a stretch is felt, this point may be different for everyone.

3. Some may be able to touch your heel all the way to the backside, others will barely be able to bring their leg up, follow your own cues.

4. Lean back, and hold for 10-15 seconds.

5. Repeat multiple times per day.

Functional Preventative Stretch #4

Arm Pit Stretch

This stretch is another stretch which promotes correct posture, specifically the neck in relation to the torso. If you have experienced any discomfort in your neck or upper shoulders, this stretch may help you! Remember to stretch often and rotate stretches to keep things fresh and motivating.

Key Points:

1. Side-bend your head to the right (right ear to right shoulder).

2. Place your right hand on top of your head and pull gently.

3. Rotate your head and look at your right arm-pit.

4. Hold this position for 10-15 seconds.

5. Repeat multiple times per day.

Functional Preventative Stretch #3

Shoulder Stretch

Here is another stretch to help promote an upright posture. This Shoulder stretch will help stretch the muscles in the back of the shoulder and inbetween the shoulder blades. This shoulder stretch is very important for those who frequently reach during your job or sit behind a desk all day long.

Key Points:

1. Begin by standing up straight or sitting up tall in your chair.

2. Lace fingers out infront of you and turn your palms away from your body.

3. Push your hands out infront of you by pushing your shoulders away from your body.

4. Slowly begin to look down with your head as you feel a stretch in the middle of your back.

5. Hold this position for 10-15 seconds.

6. Repeat multiple times per day.

Functional Preventative Stretch #2

Wrist Rotation

Avoid keeping your wrist in one position for prolonged periods of time. Break the pattern by taking multiple micro-breaks. Rotating your wrist will prevent wrist strains and sprains, improve flexibility, and increase productivity. REMEMBER, keep your elbows close to your body when you use your wrist.

Key Points:

1. Stand up straight.

2. Keep your elbows straight.

3. Rotate your wrist clock-wise, then counter clock-wise.

4. Continue for 5 seconds each way.

5. Repeat multiple times per day (Micro-Breaks)

Functional Preventative Stretch #1

Door-Way Stretch

Train your shoulders properly by promoting good posture by stretching the muscles in front of the shoulder into the chest muscle. This will promote posterior shoulder rotation, improve your strength and prevent shoulder injuries. In other words, stand up straight like your mama taught you!

Key Points:

1. Stand up straight and bring your forearm up to a solid surface.

2. Elbows and shoulder at 90 degrees.

3. Step through with the same side leg (ie. as in the picture, step through with the left leg)

4. Hold that position for 10-15 seconds.

5. Repeat multiple times per day.