9. PHYSICAL LOAD
9.7 Stretching as a part of your work day
Physical strain caused by unilateral, bent postures or movements with having your
hands raised can be reversed by restorative exercises done before and after work.
Restorative exercises can also minimize work related overload as well as reduce
discomfort, muscle tightness and injuries.
Instruction: Find a safe place where you can do stretching exercises. Choose one or
two stretching movements. Even a five – ten second light stretching workout is enough
to relax and restore your body.
Working with your hands raised or
outstretched
Front parts of the shoulder:
Arm stretching exercise - turn your
elbow outward while straightening
your arms
Chest muscles:
Raise your arm and extend it
backward: twist your trunk bringing it
forward
Muscle tightness on one side of the body complicates body control, especially when
working in awkward or stationary positions. Many accidents occur while standing up
from a difficult position, when the muscle control and concentration ability can fail
easily. Therefore, it is important to do stretching exercises before you start working
in difficult positions. That is how you can restore your body after working in harmful
postures in the most controlled and safest way.
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