Specializing in Specializing in Orthopaedic Orthopaedic

Rehabilitation, Sports Rehabilitation, Sports Injuries and Treatment of Injuries and Treatment of

the Spinethe Spine101 Cambridge Street101 Cambridge StreetBurlington, MA 01803Burlington, MA 01803

www.orthopaedicsplus.comwww.orthopaedicsplus.com

Commonsense Commonsense work habits are work habits are your greatest your greatest defense against defense against fixed posture fixed posture aches and painsaches and pains

Protecting Against Protecting Against Injuries with Injuries with StretchingStretching

Work Smarter with Work Smarter with Frequent Position Frequent Position

ChangesChanges• Vary your sitting positions and shorten Vary your sitting positions and shorten

the length of time that you are static.the length of time that you are static.• Remember that even “perfect” posture Remember that even “perfect” posture

can be detrimental to the can be detrimental to the musculoskeletal systemmusculoskeletal system

• Does not require leaving your work Does not require leaving your work station and disrupting your work flow.station and disrupting your work flow.

• Along with gentle stretching, allows your Along with gentle stretching, allows your soft tissues the opportunity stay healthysoft tissues the opportunity stay healthy

StretchingStretching

• If performed correctly, stretching If performed correctly, stretching improves flexibility and as a result, improves flexibility and as a result, decreases the risk of injury to muscles, decreases the risk of injury to muscles, tendons and ligaments.tendons and ligaments.

• Address the muscle groups frequently Address the muscle groups frequently used while at work.used while at work.

• If you have any medical concerns, you If you have any medical concerns, you may want to consult with a medical may want to consult with a medical professional before beginning a professional before beginning a stretching program.stretching program.

Benefits of StretchingBenefits of Stretching• Increased flexibility and joint ROMIncreased flexibility and joint ROM• Improved circulationImproved circulation• Better postureBetter posture• Stress relief and decreased Stress relief and decreased

muscle tensionmuscle tension• Decreased risk of an overuse Decreased risk of an overuse

injuryinjury

How to Stretch SafelyHow to Stretch Safely• To minimize injury, stretching should be To minimize injury, stretching should be

done gently or after warm up. done gently or after warm up. • Static stretching is done by slowly moving Static stretching is done by slowly moving

a joint towards it's end-range of motion. a joint towards it's end-range of motion. • A gentle "pulling" sensation should be felt A gentle "pulling" sensation should be felt

in the desired muscle. in the desired muscle. • This position is then held for 15 - 20 This position is then held for 15 - 20

seconds. 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 Do not bounce, this may cause a muscle

injury. injury. • Repeat each stretch 3 to 5 times.Repeat each stretch 3 to 5 times.

Quad StretchQuad Stretch• Hold on for balance.Hold on for balance.• Hold/support one foot Hold/support one foot

behind you.behind you.• Stand up straight with Stand up straight with

both knees side by both knees side by side.side.

• Tighten your buttock Tighten your buttock musclesmuscles

• Hold & repeat on each Hold & repeat on each leg.leg.

• Feel the stretch in the Feel the stretch in the front of your thigh.front of your thigh.

Calf StretchCalf Stretch• Hold on for balance.Hold on for balance.• Place one foot behind Place one foot behind

you.you.• Lean in towards the Lean in towards the

wall, keeping your wall, keeping your back heel down.back heel down.

• Hold and repeat on Hold and repeat on each leg.each leg.

• You should feel the You should feel the stretch in the bottom stretch in the bottom part of your lower leg.part of your lower leg.

Lower Back StretchLower Back Stretch• Place both hands on Place both hands on

your hips.your hips.• Gently push your hands Gently push your hands

forward, increasing the forward, increasing the extension in your lower extension in your lower back.back.

• Perform in a pain free Perform in a pain free range of motionrange of motion

• Hold and repeat.Hold and repeat.• You should feel a gentle You should feel a gentle

stretch in your lower stretch in your lower back.back.

Upper Back StretchUpper Back Stretch• Place both hands Place both hands

behind your neck. behind your neck. Do not pull!Do not pull!

• Pull your chin back Pull your chin back to protect your neck.to protect your neck.

• Pull your elbows Pull your elbows back and extend your back and extend your upper back.upper back.

• Hold and repeat.Hold and repeat.• You should feel a You should feel a

gentle pull in your gentle pull in your upper back.upper back.

Forearm StretchForearm Stretch• Bend your wrist up Bend your wrist up

(palm away) and (palm away) and hold with the hold with the opposite hand.opposite hand.

• Extend you elbow.Extend you elbow.• Hold and repeat on Hold and repeat on

both arms.both arms.• You should feel a You should feel a

gentle stretch down gentle stretch down the bottom of your the bottom of your forearm.forearm.

Forearm StretchForearm Stretch• Bend your wrist Bend your wrist

down (palm facing) down (palm facing) and hold with the and hold with the opposite hand.opposite hand.

• Extend you elbow.Extend you elbow.• Hold and repeat on Hold and repeat on

both arms.both arms.• You should feel a You should feel a

gentle stretch down gentle stretch down the top of your the top of your forearm.forearm.