Warm-up &Cool Down Stretching Manual
Stretching at work is one good way to provide health benefits that
will be felt immediately. The benefits of stretching have been
proven medically as being able to:
1. Loosen the muscles
2. Reduce injury
3. Increase the range of motion in the joints
4. Increase your blood circulation
5. Increase your oxygen intake
6. Relieve you of stress
Dynamic Stretches
The following exercises are dynamic stretches. Dynamic stretching
uses speed of movement, momentum and active muscular effort to
bring about a stretch. Dynamic stretching is useful before
performing any type of physical exertion or manual labor to reduce
the risk of injury and ensure peak performance.
High Knee Walk
Stand in an upright position with your back straight
and toes and knees facing forward. Wrap your
hands around your knee, pulling your knee up and
close to your chest. Hold for 3 seconds, step
forward and repeat on the left side. Complete at least 4
stretches on each side
. Modification: Hold onto a wall, railing or chair to
keep you balance, or you may sit and perform the
same movement. Stay stationary, and complete at least 4
stretches on each side.
Quad Stretch
Stand upright on your left leg, grasp your right foot
around the ankle and slowly move the heel towards your
buttocks. Hold the stretched position for about 3
seconds; during the hold, contract your buttocks
muscles, drawing them downwards to increase the
stretch on the quadriceps muscles. Complete at least 4
stretches on each side.
To minimize the risk of injury, do not allow your
back to arch during the exercise, and keep your right
knee pointing directly downwards throughout the
stretch. This will ensure that the bones and muscles of
the leg are correctly aligned. Step forward and repeat
the stretch on the other leg.
Modification: Hold onto a wall, railing or chair to
keep your balance, or you may sit and perform the same
movement. Stay stationary, and complete at least 4
stretches on each side.
Figure 4’s
Stand upright on your left leg, grasp your right leg
around the lower knee and upper ankle and slowly raise
the leg. Hold the stretched position for about 3 seconds.
Step forward and repeat on the opposite side. Complete
at least 4 stretches on each side.
Modification: Hold onto a wall, railing, or chair to
keep your balance, or you may sit and perform the same
movement. Complete at least 4 stretches on each side.
Big Step Lunge
Stand upright and take a big step
forward with your left leg. Keeping your
back leg straight, lunge forward, drawing
your buttocks to the ground. Minimize the
risk of injury by not letting your front knee
extend over the top of your toe. Step
forward and repeat the stretch on the other
side. Complete at least 4 stretches on each
side.
Modification: Hold onto a wall,
railing or chair to keep your balance, or
you may sit and perform the same
movement. Stay stationary, and complete at
least 4 stretches on each side.
Side Lunge
With legs in a wide stance,
sit back as if you are sitting in a
chair and lean to one side,
keeping the opposite leg straight.
Step to the side and repeat the
stretch on the other side.
Complete at least 4 stretches on
each side.
Modification: Hold onto a
wall, railing, or chair to keep your
balance, or you may sit and
perform the same movement.
Complete at least 4 stretches on
each side.
Lunge with Side Bend
Stand upright and extend your hands above
your head. Take a step forward with your left foot
and lunge while being careful not to let your left
knee extend over your left foot. Lean to the left
while keeping your arms straight and stretch to the
side. Step forward and complete the stretch on the
opposite side. Complete at least 4 stretches on each
side.
Modification: Hold onto a wall, railing, or
chair to keep your balance, or you may sit and
perform the same movement. Complete at least 4
stretches on each side.
Inchworm with Calf Stretch
Start with your feet and hands on the ground. Keeping your legs straight, walk your feet
up to your hands. Then walk your hands forward, away from your feet. Before
repeating, stretch out each calf and hold for 5 seconds. Repeat the stretch by walking
your feet back up to your hands. Complete at least 4 stretches.
Modification: Start by standing upright in front of a railing or wall and walk your hands
down the railing or wall to mimic the right side picture . You can prop your foot up
against the wall or railing to mimic the calf stretch as well.
Chest Stretch Against Wall
Stand upright with your right hand against
a wall, pole, or something stationary. Keeping
your right arm straight, slightly turn and look
away from your right arm and toward your left
shoulder. Hold for 3 seconds. Repeat on the
opposite side. Complete at least 4 stretches on
each side.
Across the body stretch
Standing upright, extend your right arm in
front of your body. Grab your right arm with
your left hand and pull your arm across your
chest. Hold for 3 seconds and repeat the
stretch on the opposite side. Complete at least 4
stretches on each side.
Triceps Stretch
Standing upright, extend your right arm behind
your head. Grab your right elbow with your left
hand and slowly pull your right arm back until you
feel a stretch in your arm muscles. Hold the stretch
for 3 seconds and repeat on the opposite side.
Complete at least 4 stretches on each side.
Static Stretches
The following exercises are static stretches. A static stretch is one
held for length of time. This stretch is best used to focus on
lengthening the muscle and improving flexibility. Static stretching
is BEST used AFTER your workouts.
Hamstring Stretch
Lie flat with your back on the ground. Wrap a band, belt, old t-shirt or towel around the
middle of your right foot. Keeping your leg straight in the air, pull your leg back
towards your head. Hold for 20-30 seconds and repeat on the opposite side.
Lying Calf Stretch
Lie flat with your back on the ground. Wrap a band, belt, old t-shirt or towel around the
middle of your right foot. Keeping your leg straight in the air, pull hard on the band and
bring your toe toward your shin. You should feel a stretch on the back side of your leg
between your ankle and knee. Hold for 20-30 seconds and repeat on the opposite side.
Inner Thigh Stretch
Lie flat on the ground and wrap a band, belt, old t-shirt or towel around the middle of
your right foot. Keeping your back and buttocks against the floor and your right leg
straight, stretch your right leg out to the side. Pull on the band for a deeper stretch. Hold
for 20-30 seconds then repeat on the opposite side.
Outer Thigh Stretch
Lie flat on the ground and wrap a band, belt, old t-shirt or towel around the middle of
your right foot. Keeping your back against the floor and your leg straight, stretch your
right leg across the left side of your body. Pull on the band for a deeper stretch. Hold
for 20-30 seconds then repeat on the opposite side.
Quad Stretch
Lie flat on your stomach and wrap a band, belt, old t-shirt or towel around the top of
your right foot. Pull the band up and over your head for a deep quad stretch. Squeeze
your right glute muscle and push your right hip into the ground as you pull strongly on
the band. This helps stretch the hip flexor as well as the quad. Hold for 20-30 seconds
then repeat on the opposite side.
Modification: Stand to perform stretch.
Chest/Shoulder Stretch
Hold the ends of a band, belt, old t-shirt or towel directly above your head. Keeping
your arms straight, pull the band back behind your head with equal pressure out to the
side. Hold for 20-30 seconds.
Side Stretch
Hold the ends of a band, belt, old t-shirt or towel directly above your head. Keeping
your arms straight, extend your right arm over your head and your left arm down to
your side. Hold with equal pressure for 20-30 seconds then repeat on the opposite side.
Tricep/Shoulder Stretch
TRICEP SHOULDER
Hold the end of a band, belt, old t-shirt or towel directly above your head. Extend your
right arm up and behind your head. Grab the hanging end of the band with your left
hand and pull. Hold for 20-30 seconds.
Extend your right arm straight above your head while holding the band and hold
for 20-30 seconds. Repeat each stretch on the opposite side.
Glute/Lower Back Stretch
Lie on the ground flat on your back. Rest your right leg on top of your left thigh. Wrap
both hands around your left knee and pull your leg up to your chest. Hold the stretch for
20-30 seconds and repeat on the opposite side.
Butterfly/Inner Thigh Stretch
Sit on the floor. Bend both knees and bring the
soles of your feet together (so that your knees point
to the sides). Slowly slide your heels as close to
your body as is possible without discomfort. Sitting
evenly on your sitting bones and, keeping your
back straight, take hold of your ankles, or wrap
your hands around your feet. Lean forward slowly
and press your knees down to the floor, until you
feel a light stretch in your inner thighs. Maintain
this position for a few breaths (20 to 30 seconds), or
until the tension relaxes. Don't bounce your legs, as
this can damage the hips and groin. Release and let
your legs return to the starting position.
V-Sit w/Side Bend
Sit on the floor with your legs straight out in front of your body. Now, spread your legs
out to the sides as far as is comfortable to you. Put your left arm straight above your
head while your right arm stays on the ground. Lean your left arm over your head and
reach for your right foot. Breathe and hold for at least 20 seconds. Then sit up back to
center and do the other side.
Modification: Sit in a chair and perform the same side bend movement.
V-Sit w/Hamstring Stretch
Sit on the floor with your legs straight out in
front of your body. Now, spread your legs out to
the sides as far as is comfortable to you. Put both
hands together and reach for your right foot.
Breathe and hold for at least 20-30 seconds. Then
sit up back to center and do the other side.
Modification: Sit in a chair and with your leg
straight in front of you, reach with both hands
toward your right foot. Then perform the same on
the other side.
Figure 4 w/Hip Flexor Stretch
Start in the same position as the “Butterfly Stretch” (figure on left), then take your left
leg and straighten it back behind you, with the front of your thigh and toe facing the
ground. You may support yourself on your hands or elbows but you should lean
forward as much as possible. You will feel a stretch in your right buttocks as well as the
front side of your left leg. Hold for 20-30 seconds and then switch to the other side.
