Warm - Up Before Working

There are things you can do to keep your upper extremitites healthy. Eat right, get plenty of sleep and exercise at least three times a week. Another important step is to warm up before working.

The following exercises can be performed before each work shift. Follow these tips while stretching.

1. Breathe/don't hold breath 2. Don't bounce 3. Go slowly/be relaxed
4. Hold each exercise for 10 seconds when it says 'Hold'

Neck

Look over right shoulder as far as possible. Hold. Repeat to opposite side. Tilt your head to the right bringing your ear toward your shoulder as far as you can. Hold. Repeat to opposite side.



Shoulders

Place left arm on back of neck. Grasp left elbow with right hand and gently
pull so left arm moves down the back. Hold. Repeat to opposite side.




Chest

Look fingers behind your neck. Press elbow back as far as you can. Hold.



Upper Back

Place right hand on left shoulder. Grasp under right elbow with left hand and pull right elbow toward left shoulder. Hold. Repeat to opposite side.

Low Back

Place left hand on left hip or chair. Place right arm over head and slowly lean to the left. Hold. Repeat to opposite side.

Arms

Interlock fingers in front of you, palm outward. Push palms outward slowly as far as possible. Hold.



Wrist

Place your palms together with fingers towards ceiling. Lift elbows up as far as possible while keeping hands together. Hold.





Hand

Spread fingers as wide as possible. Hold.


Fingers

Bend fingers forward at the knuckles as far as possible. Hold.



Thumb

With one hand palm up, pull thumb gently downward. Hold. Repeat to opposite side.