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Regular physical activity is safe for most people. However, if you have any pre-existing medical conditions or have never participated in regular exercise, check with your doctor before starting any exercise program.
Hold each stretch for 15-60 seconds and repeat 2-4 times.
Lay on your side-lean torso back about 45˚. Bring your shoulder and elbow to 90˚. Use opposite hand to push hand towards the floor, keeping elbow in original position.
**This should be a very MILD stretch; more is not better**
Repeat on opposite side.
Lean entire back/shoulders against the wall, bring shoulders and elbows to 90˚, slowly slide arms keeping upper back/shoulders against the wall.
Lay on the physioball, relax chest/arms out to your side. Hold dumbbells for a deeper stretch.
Raise arm behind head, use opposite arm to push elbow downward. If you can’t reach your arm behind your head, use a strap. Repeat on opposite side.
Start with 1 set of 10. Gradually increase to 2 to 3 sets of 10 with a short rest in between sets.
Maintain good posture, start shoulders and elbows at 90˚, press hands straight overhead.
Maintain good posture, raise arm to shoulder height. Repeat on opposite side.
Maintain good posture, keeping elbow straight, raise arm in front of you. Repeat on opposite side.
Maintain good upper body posture, maintain a straight wrist, bring arms out to your side, squeezing shoulder blades together.
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