Total Body Stretches

Try starting your work day with this routine, espcially if you do a lot of lifting and carrying.Remember, stretching should NOT hurt. Here are a few stretching principles to keep in mind. You should move slowly, try not to bounce, hold stretches 5-10 seconds and relax your body by breathing in deeply.



  • Relax and hang arms at sides.
  • Roll shoulders up and backwards 3 times.
  • Repeat in the opposite direction.


  • Stand as tall as possible and reach arms up as high as possible.
  • Rotate to the left, then to the right.
  • Rotate slowly, repeating 3 times.



  • Stand a little ways from a wall.
  • Position one leg behind the other.
  • Point your toes slightly outward and keep your knee straight.
  • Gently lean into the wall until a stretch is felt in the back of the leg below the knee.
  • Hold 5-10 seconds.
  • Switch legs and repeat.

calf stretch

  • xPlace your leg on a table or chair at a comfortable height.
  • Slightly bend the leg on the ground at the knee.
  • Bend forward at your waist until you feel a stretch in the back of the raised leg.
  • Hold for 10 seconds.
  • Switch legs and repeat.



  • Grasp the top of your ankle and pull heel towards buttocks until a stretch is felt in front of the thigh.
  • Try not to bend forward.
  • Hold for 10 seconds.
  •  Switch legs and repeat.


  • Stand with hands on hips and knees slightly bent.
  • Bend and rotate your head and shoulders backwards.
  • Return to upright position.
  • Hold 5-10 seconds.
  • Relax and repeat 3-5 times.