SHOULDER SHRUG

S T R E T C H F O R S U C C E S SPREVENT MUSCLE STRAIN INJURIES IN THE WORKPLACE

Relieves tightness or tension in the shoulder and neck area.

Stand with your arms at your side. Gently roll up your shoulders until they touch the bottom of your ears. Hold for 30 seconds. Gently relieve your shoulders until your arms are hanging normally at your sides. Repeat at least three times.

Helps relax the shoulder muscles.

Back Shoulder Roll: Stand with your arms at your side. Gently roll your shoulders up until they touch the bottom of your ears and then continue rolling your shoulders backwards. Hold for 30 seconds. Gently relieve your shoulders until your arms are hanging normally at your sides. Repeat three times.

Front Shoulder Roll: Continue by gently rolling your shoulders up until they touch the bottom of your ears. Roll your shoulders forward and hold for 30 seconds. Gently relieve your shoulders until your arms are hanging normally at your sides. Repeat three times.

SHOULDER ROLL

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BACK/SIDE STRETCHRelieves shoulder and back pain, warms up side muscles, loosens and relaxes front shoulder muscles.

Start off by interlacing your fingers. Gently stretch your arms up over your head. Gently lean to left and hold for 30 seconds. Then gently lean to right and hold for 30 seconds. Repeat three times.

Interlace fingers in the back. If you can’t interlace your fingers in the back, just keep your fingers and arms out-stretched behind you. Gently stretch and hold this for 30 seconds. Repeat three times.

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S T R E T C H F O R S U C C E S SPREVENT MUSCLE STRAIN INJURIES IN THE WORKPLACE

WRISTS STRETCHStretches wrist, carpal and lower arm areas.

Press palms together in a praying fashion. Hold your palms together and gently raise your elbows up until you feel the stretch. If this is difficult, please stop and simply extend your wrist back as far as you can in a gentle stretch. Hold for 30 seconds. Repeat three times.

Relieves lower back pain, stretches front stomach and abdominal muscles.

Put your hands on your waist or lower back. Gently push your hands forward while leaning back slightly. Hold for 30 seconds. Repeat three times.

STANDING BACK STRETCH

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S T R E T C H F O R S U C C E S SPREVENT MUSCLE STRAIN INJURIES IN THE WORKPLACE

CALVES STRETCH

S T R E T C H F O R S U C C E S SPREVENT MUSCLE STRAIN INJURIES IN THE WORKPLACE

Stretches muscles in back of thigh. Helps legs feel energized!

Place both hands on a stable, flat surface or wall. Walk your legs back until you feel a long stretch in the back of your thighs. Hold for 30 seconds. Repeat three times.

This information is advisory, and it must not be assumed that it has detected all unsafe acts or conditions. This information is designed to assist you in recognizing potential safe work problems and not to establish compliance with any law, rule or regulation. For more information, visit societyinsurance.com. © 2018 Society Insurance

Important for those who spend a lot of time on their feet!

Place both hands on a stable, flat surface or wall. Move your right leg in front of you in a lunge position. Gently lean forward until you feel a stretch down the back of your left leg. Hold for 30 seconds. Repeat three times.

Switch legs. Move your left leg in front of you in a lunge position. Gently lean forward until you feel a stretch down the back of your right leg. Hold for 30 seconds. Repeat three times.

STANDING HAMSTRING STRETCH

These stretches are provided for use on a daily basis. If time does not allow for you to complete all these stretches, choose those that are most pertinent to your daily activities.

Do these stretches gently. If you feel any pain, please stop.

For more tips or safety information, contact the Society Insurance risk management team at societyinsurance.com or 1-888-5-SOCIETY.

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