If you are sitting at a desk all day on the computer

typing, try these stretches to relieve muscle

soreness and cramping!

Thumb Bend Stretch:

Have your hand open with your palm facing

upwards
Move your thumb down towards your palm
to flex it, then return to starting position to
extend it
Repeat 15-20 times per hand

Infection Prevention and Control

Thumb Flexion &

Extension Stretch

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.

Thumb to Pinky Finger Stretch:

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.

Have your hand open facing upwards

Move your thumb to touch your little finger,
then move it back to the starting position
Repeat 15-20 times per hand

Thumb Opposition &

Reposition

Stretch
Break:
Please let us
know if:Stretches to complete
if
youYou
are
typing
at your desk all day
have
fever
You have a newatorwork
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

Chin Tuck Stretch

Insert
Stand with your back up against a wall
t
Tuck your chin downwards as if your were
title
goingInsert
to nod yes

Continue to draw your chin closer to the back

of your throat until the stretch is felt
Hold the stretch for 15-30 seconds and return
to starting position

Extended Finger Stretch:

Cervical Retraction

Insert title

Place your hand out in front of you, and

place your other hand at the bottom of your
fingers of the hand out in front of you
Use the hand at the base of your fingers to
gently lift and straighten your fingers
upward until the stretch is felt
Repeat on your other hand
Hold the stretch for 15-30 seconds per
hand

Finger Extension
Stretch

Insert text
Test

Neck Side Bend Stretch:

Place your hand behind you

Bring your ear to your opposite shoulder
and your chin towards your chest
Look slightly over your shoulder that is
being stretched until the stretch is felt
Repeat for the other side of your neck
Hold the stretch for 15-30 seconds per side
of your neck

Finger Flexing Stretch:

Upper Trapezius
Stretch

Place your hand over the fingers of your

other hand
Bend your fingers downwards at the
knuckles, and keep your fingers straight
Repeat on your other hand
Hold the stretch for 15-30 seconds per hand
Finger MCP Flexion
Stretch

Forearm Stretch:

Sit at your desk with good posture

Place the palms of your hands together and
lift your elbows (you should look like you are
praying)
Continue to lift your elbows while keeping
your palms together until a stretch is felt
Hold the stretch for 15-30 seconds

Arms Overhead Stretch:

Wrist Extension
Stretch

Wrist Raise Stretch:

Extend one arm upwards, flex your elbow,

and place your flexed arm behind your
head
With your other arm, place your hand on
your bent elbow and gently pull until the
stretch is felt
Repeat on the opposite side
Hold the stretch for 15-30 seconds per
side

Triceps Stretch

Arm across Chest Stretch:

Sit comfortably with your elbow supported on

your desk
Fingers should be relaxed and your wrist bent
forwards
Raise your wrist upwards while keeping your
fingers relaxed
Then bend your wrist forwards back to the
starting position
Repeat 15-20 times per hand

Wrist Flexion &

Extension Stretch

Extend one arm across your chest and

place your opposite hand on your
shoulder
With your hand on your shoulder, gently
pull your arm across your body until the
stretch is felt
Hold the stretch for 15-30 seconds per
side

Posterior Deltoids &

Triceps Stretch

Lunge Stretch:

Assume a wide, long lunge position and

place your hands on your hips to assist with
balance
Maintain good posture and push your back
hip forward until the stretch is felt and hold
the stretch for 15-30 seconds
Repeat the stretch on the opposite side by
placing your opposite foot in front of the other
in the starting wide lunge position

Neck Left & Right Bending Stretch:

Iliopsoas Stretch

Stand with good posture and slowly lower

your right ear to your right shoulder as far
as you can until the stretch is felt
Hold the stretch for 15-30 seconds
Raise your head back up, then lower your
left ear to your left shoulder as far as you
can until the stretch is felt
Hold the stretch for 15-30 seconds

Cervical Spine Side

Flexion

Doorframe Stretch:

Shoulder Shrug Stretch:

Stand with good posture under a

doorframe
Brace your wrist against the doorframe with
your elbow bent and tucked against the
body
Slowly rotate your body away from the
doorframe until you feel a stretch in your
shoulder
Hold the stretch for 15- 30 seconds
Repeat the stretch on the opposite side by
bracing your other wrist against the
doorframe

Shoulder External
Rotation &
Abduction

Stand with good posture with your arms

relaxed by your side
Keeping your arms relaxed, draw your
shoulder upwards as high as you can go
until the stretch is felt
Hold the stretch for 15-30 seconds and
return to starting position
Push your shoulders downwards as low as
you can go until the stretch is felt
Hold the stretch for 15-30 seconds

Scapular Elevation &

Depression

Lower Back Extension Stretch:

Neck Circles Stretch:

Stand with your feet shoulder width apart and

maintain good posture
Place your hands on the back of your hips to
maintain your balance
Begin to lean backwards as far as you can until
the stretch is felt
Hold the stretch for 15-30 seconds and slowly
return to starting position

Stand with good posture and slowly roll

your neck in lazy circles for 15-30
seconds in a clockwise direction
Then slowly roll your neck in lazy circles
for 15-30 seconds in a counterclockwise
direction
Craniovertebral
Rotation

Lumbar Spine
Extension

Warrior 1:

Chin Tuck with Extension Stretch:

Stand in a lunge position with your pelvis

facing forwards
Tuck your tailbone, reach your arms upwards
and grow tall through your back
Bend backwards until the stretch is felt and
hold the stretch for 15-30 seconds
Repeat the stretch on the opposite side by
placing your opposite foot in front of the other
in the starting lunge position

Thoracic Spine
Extension

Stand with good posture and tuck your

chin gently downwards as if you were
going to nod yes
Slowly begin to look up and back while
maintaining the chin tuck until the stretch
is felt
Hold the stretch for 15-30 seconds and
return to starting position

Cervical Segmental
Extension with Chin
Tuck

Wrist Flexed Stretch:

Hold your arm out straight with your palm

upwards and wrist extended
With your other hand pull your wrist further
until a stretch is felt (make sure to keep your
elbow straight)
Repeat on your other arm
Hold the stretch for 15-30 seconds per arm

Bend and Reach Stretch:

Wrist Flexor Stretch

in Supination

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 toward s the
floor until a stretch is felt
Hold the stretch for 15-30 seconds

Trunk Flexion Stretch

Wrist Extended Stretch:

Hold your arm out straight with your wrist bent

downwards
With your other hand pull your wrist further
downwards so that you can feel a stretch on the
top of your forearm (make sure to keep your
elbow straight)
Repeat on your other arm
Hold the stretch for 15-30 seconds per arm

Squat:

Wrist Extensor
Stretch in Pronation

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)

Hamstring,
Quadriceps & Gluteal
Stretch