Stretching exercises Knee to Chest

Explain dangers
Support yourself with one hand.
Getting ready for the job means more than lining With your free hand, pull your
up tools and material. We should get our muscles knee toward your chest and
ready too. Exercising before work can help prevent hold it for 30 seconds. Repeat
back, neck, and shoulder injuries. with the other leg. Repeat
3 times for each leg.
Demonstrate
We recommend you hand out IHSA’s Before Hip Stretch
You Start Work exercises card (V012) to your
Stand with one foot in front
employees. Learn to do the exercises before you
of the other. Place your
give the talk. Demonstrate each exercise to the
hands just above the knee
group, and ask the group to do it after you.
of your front leg. Gently
bend your front knee. Keep
CAUTION: Participation must be voluntary. If your back foot flat on the
workers have any doubts about their ability floor. Hold 20 to 30 seconds.
to do the exercises safely, they should not do Repeat with other leg. Repeat
them. If they feel any pain, they should stop 3 times for each leg.
immediately.
Thigh Stretch
Warm up first Support yourself with one hand.
With your free hand, bend your
This helps to get your muscles
leg back and grasp your ankle.
warm and loose. A warm muscle is a
Gently pull your ankle towards
lot less likely to tear than a cold one.
your body. Keep your trunk
March in Place straight. Hold 20 to 30 seconds.
Stand in position. Pump your Then repeat with the other leg.
arms and legs in opposite Repeat 3 times for each leg.
directions. Make sure that
your heels touch the ground. Calf Stretch
Continue 3 to 5 minutes. Lean on a solid support with
your outstretched hands.
Bend one leg forward and
Arm Circles extend the other leg straight
behind you. Slowly move
Stand with arms raised your hips forward. Keep
horizontally and slightly the heel of your back
in front of shoulders, leg on the ground. Hold
palms down, and feet 30 seconds, relax, and
shoulder-width apart. repeat with the other leg.
Rotate arms in a forward Repeat 3 times for each leg.
circular motion for
15 seconds. Relax. Backward Stretch
Repeat 3 to 5 times.
Stand up and bend backwards, holding
for 2 to 4 seconds. Repeat 3 times.
Now we’re ready for some stretching exercises. This will help relieve lower-back muscle
They should be performed in a slow, controlled tension. Do this stretch after working in
manner and held in a sustained stretch for 20 a crouched, bent, or stooped position.
to 30 seconds. Avoid bouncy, jerky movements.
Stretch only to a comfortable position, not to the
point of pain.

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