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If you are doing moderate to heavy lifting

throughout your day, try these stretches!

Childs Pose:

Kneel on the floor with your buttocks over


your heels
Extend your arms forward as far as you can
and let your head and upper body sink to
the floor
Continue to reach forwards until stretch is
felt while keeping your buttocks over your
heels
Hold the stretch for 15-30 seconds

Infection Prevention and Control

Lumbar Spine Flexion

As germs are often spread by touch and contact with


contaminated surfaces, please follow this important
information to keep you and your loved one safe.

Back Extension Stretch:

Lie on your stomach with the palms of your


hands on the floor beside your shoulders
Push yourself up with your arms so that you
create an arch in your back and look
upwards
Continue to arch your upper back until the
stretch is felt
Hold the stretch for 15-30 seconds

How can you prevent the spread of illness?


Did you know that cleaning your hands is the simplest way
of preventing an illness? By cleaning your hands using
soap and water or alcohol based sanitizer, you help
prevent getting and spreading some of the mild to
potentially severe healthcare acquired infections such as
C.difficile, MRSA and VRE.

Trunk Extension &


Anterior Pelvis Rotation

Stretch
Break:
Please let us
know if:Stretches to complete
ifyou
moderate to heavy
Youare
havedoing
fever
lifting
the day
You
have athroughout
new or worse cough
You are vomiting
You have diarrhea
Clean your hands:

When you enter or leave the hospital


When you enter or leave the patient area
Before eating
After sneezing, coughing or blowing your nose
After using a washroom

Overhead Back Scratch Stretch:

Sitting Thigh Stretch:

Stand with your feet shoulder width apart


Insertgood posture
maintaining
t arm above your head then bend
Lift your
your elbow
Insert title
Reach down behind your back and move
your hand in a downwards direction until
the stretch is felt (should look like your
scratching your back)
Repeat on the opposite side by reaching
behind your back with your other arm
Hold the stretch for 15-30 seconds per arm

Shoulder External
Rotation

Sit on the floor with one of your legs out in


front
of youtitle
, and your other leg bent with
Insert
your foot placed on your upper thing
Extend your arms forward on the ground, and
bend over your front leg until the stretch is felt
at the back of your thigh
Repeat on the other side by extending your
other leg in front of you
Hold the stretch for 15-30 seconds per leg

Shoulder Movements Stretch:

Stand with your feet shoulder width apart


maintaining good posture
1. Keep
Insert
text your arms relaxed at your side and
push
your shoulders as far forwards as you
Test
can until the stretch is felt
2. Keep your arms relaxed at your side and
pull your shoulders as far back as you can
until the stretch is felt
3. Keep your arms relaxed at your side and
raise your shoulders up towards your ears
as high as you can go until the stretch is felt
4. Keep your arms relaxed at your side and
lower your shoulders down towards the
ground as far as you can go until the
stretch is felt
Hold each stretch for 15-30 seconds per
shoulder movement (forwards, backwards,
upwards, and downwards)
3

Hamstring Stretch
1

Seated Twist Stretch:

Sit down on the floor with your legs extended


out in front of you
Bring one of your legs up, and cross it over
your other leg
Reach your opposite arm around your raised
leg, and twist through your upper back until
the stretch is felt
Repeat on the opposite side by bringing your
opposite leg up and twisting the other way
Hold the stretch for 15-30 seconds per leg

Scapular Protraction &


Retraction (1 & 2)

Scapular
Elevation &
Depression
(3 & 4)
Thoracic Spine Rotation

Butterfly Stretch:

Side Bend Stretch:

Sit against a wall with the soles of your feet


together
Grasp your ankles with both hands and
push your knees towards the floor until the
stretch is felt
Hold the stretch for 15-30 seconds

Hip Adductor Stretch

Stand with your feet placed shoulder width


apart and one hand placed on your hip
With your other hand, reach over your head
and lean to the side until the stretch is felt
Repeat with your other hand placed on your
hip and reaching to the opposite side
Hold the stretch for 15-30 seconds per side

Trunk Side- Flexion

Overhead Shoulder Stretch:

Knees to Chest Stretch:

Lie flat on your back with your knees bent


Bring your knees as close as you can to
your chest
Wrap your arms around the front of your
knees to pull them further towards your
chest until the stretch is felt
Hold the stretch for 15-30 seconds

Stand with your feet shoulder width apart


maintaining good posture
Lift your arms above your head and hold onto
your wrist with your other hand
Gently pull your arm further behind your head
and lean to the side until the stretch is felt
Repeat on the opposite side by gently pulling
on your other arm
Hold the stretch for 15-30 seconds per arm

Hip/Knee Flexion &


Gluteal Stretch

Shoulder Abduction/
Latissimus Stretch

Flexed Arm Stretch:

Extended & Flexed Wrist Stretch:

Stand with your feet shoulder width apart


maintaining good posture
Keep your arm straight by your side then
bend your elbow bringing your arm
upwards
Hold, then bring your arm back down by
straightening your elbow so that your arm
returns to its starting position
Repeat on the opposite side by bending
and straightening your other elbow
Hold the stretch for 15-30 seconds per arm

Wrist Flexion &


Extension

Elbow Flexion &


Extension

Stand with your feet shoulder width apart


maintaining good posture
Bring your arms behind your back while
keeping your elbows straight and lock your
fingers together
Lift your arms backwards until the stretch is
felt
Hold the stretch for 15-30 seconds

Wrist Bend Stretch:

Swimmers Stretch:

Sit comfortable in a chair with your elbow


supported, fingers relaxed, and your wrist
bent forwards
Move your wrist upwards while keeping your
fingers relaxed
Hold, then bend your wrist forwards to return
to starting position
Repeat on the opposite side by raising and
bending your other wrist
Hold the stretch for 15-30 seconds per wrist

Have your hand relaxed and straight, then


bend it to the right side
Hold, return to starting position, then bend
it to the left side and hold
Repeat on the opposite side by bending
your other wrist
Hold the stretch for 15-30 seconds per
wrist ( for both right & left sides)

Shoulder Extension

Wrist Radial & Ulnar


Deviation

Forearm Twist Stretch:

Back Scratch Stretch:

Sit with your forearm and hand resting on a


table
Have your palm turned downwards so its
flat on the table, and have your fingers
straight
Twist your palm over so that your palm is
facing upwards and your forearm is
horizontal
Repeat on the opposite side by having your
other forearm and hand resting on the
table
Hold the stretch for 15-30 seconds per arm

Stand with your feet shoulder width apart


maintaining good posture
While keeping your elbow at your side, reach
behind your back and move your hand in an
upward direction until the stretch is felt
(should look as if you are scratching your
back)
Repeat on the opposite side by reaching
behind your back with your other arm
Hold the stretch for 15-30 seconds per arm

Shoulder Internal
Rotation/ Adduction

Forearm Supination &


Finger Extension

Sit & Twist Stretch

Sit on a chair with your feet shoulder width


apart and maintain good posture
Cross your arms across your chest and
place your hands on your shoulders
Twist your upper body to the side and look
behind you until the stretch is felt
Repeat on the other side by twisting the
other way
Hold the stretch for 15-30 seconds per side

Trunk Flexion Range of Motion Stretch:

Stand with your feet shoulder width apart


maintaining good posture
Lower your hands towards the floor and let
your neck and upper body hang over the
floor
Keep lowering your hands towards the floor
until a stretch is felt
Hold the stretch for 15-30 seconds

Trunk Rotation
Lumbar Spine Flexion

Front Thigh Stretch:

Squat:

Stand with your feet slightly greater than


shoulder width apart and perform a squat
by bending at your hips
Continue to lower yourself downwards until
the stretch is felt or you can no longer keep
your lower back flat
Rise up by straightening at your hips, and
pushing through your heels
Hold the stretch for 15-30 seconds (when
youre in the squatting position)

Stand tall with your feet placed shoulder


width apart and facing a wall
Place one hand on the wall to maintain
balance, and grab your foot with your other
hand
Pull your heel upwards towards your buttocks
until the stretch is felt in the front of your
thigh
Repeat on the other side by placing your
other hand on the wall and grabbing your foot
with your opposite hand
Hold the stretch for 15-30 seconds per leg

Quadriceps Stretch &


Knee Flexion

Hamstring, Quadriceps
& Gluteal Stretch

Ankle & Calf Wall Stretch:

Table Reach Stretch:

Stand facing a table with your feet shoulder


width apart and place your hands on the
table
Lean forwards and bend at your hip by
sticking your buttocks back
Your knees and back should remain straight
and you should feel a stretch at the back of
your legs and thighs
Continue to stick your buttocks back until
the stretch is felt
Hold the stretch for 15-30 seconds

Stand facing a wall with one of your legs


forward and one of your legs behind you
(keep your leg behind you straight and keep
your heel on the ground)
Lean forwards towards the wall and bend
your front knee until the stretch is felt
Repeat on the other side by having your
other leg behind you
Hold the stretch for 15-30 seconds per leg
Gastrocnemius Stretch
& Ankle Dorsiflexion

Lower Extremity
Posterior Chain Stretch/
Gluteus Maximus
Stretch