STRETCHBREAKPHYSICAL ACTIVITY

The Chal lenge

We all know that physical activityis important, but we often overlookstretching. Whether at a desk or in acar, many of us sit for long periodsthroughout the day. But our bodies arenot designed for prolonged periods ofsedentary behaviour! It can be difficultto remember to stretch when you’re inthe zone. This activity encouragesemployees to take mini stretch breaksthroughout the day.

Resources RequiredEmailed calendar invite toall employees. Visible locations to poststretching guides.

PROMOTE CHALLENGE

1

2

PROCESS

STRETCH BREAK

CREATE CHALLENGEDevelop itineraryUsing the Stretching Guide as a reference, create anitinerary for daily stretching. This could look like:Monday – Head tilt, shoulder shrug and hand pull Tuesday – Neck rotation, triceps, leg and ankle stretch

Try to time if for mid-day when most employees havebeen sitting for a whileSend out a 5-minute recurring meeting request as areminder to stretch daily. Include stretch itinerary andattach the Stretching Fact Sheet.

Fun Twists

Meet in a common space to stretchtogether as a groupSchedule in stretch breaks duringmeetings to break up sitting

Measures ofSuccessParticipation and feedbackfrom staff.

S u c c e s s S t o r yStaff at the Chateau Victoria Hotel &Suites carry out varying levels of physicalactivity throughout the day. Some are veryactive (housekeeping and restaurant)whereas others are more sedentary(administration and front desk). Thehousekeeping team implemented a pre-shift stretch routine and the restaurantstaff posted a “quick stretches” guide inthe staff room.

STRETCHING GUIDE

Neck Stretches

SHOULDERROLL

Shoulder StretchesRaise your shoulders to your ears until you feel slight tensionin your neck and shoulders. Hold for 3-5 seconds, then relaxyour shoulders into their normal position. Repeat 2 or threetimes.

Roll your shoulders. Raise them, pull them back, then dropthem back down and relax. Repeat this exercise in theopposite direction as well.

SHOULDERSHRUG

Wrist StretchesExtend arm straight out in front of you. Flip palm up, fingertips pointing up. Take opposite hand and push on fingers.You should feel a slight pull in the writs and forearm. Repeatthe same streching motion with your fingers pointing down.

NECKRELAXER

NECKROTATION

In a standing or seated position, gently tilt your headdown, chin towards the chest. Exhale as your head movesdown. Hold for 3-5 seconds. Gently bring your head backup. Repeat 5-10 times.

Sit or stand with your back straight. Inhale, and exhale,gently tilting your head to bring your right ear towardsyour right shoulder. Repeat this exercise to the oppositeside.

Once your head is tilted to one side, ear facing shoulder,slowly roll your head down towards your chest then up tothe opposite shoulder. Repeat 3-5 times.

HEADTILT

HANDPULL

Hand & Arm Stretches

FINGERSTRETCH

STRETCHING GUIDE

Put your arm behind you with your hand pointing down.Pull on your elbow to stretch your triceps.

Start with your hand open. Stretch fingers out as far as youcan. Close hand into fist. Repeat 3-5 times.

TRICEPS

THETWIST

Back StretchesSitting straight up in your chair, extend your arms up. Stretchyour arms up as high as you can then bend slightly to oneside. Bend to the other side while keeping arms stretchedhigh as you bend

Sitting up straight in your chair, gently twist your upperbody at the waist to the right, making sure not to moveyour hips. Repeat on to the left side. Exhale (breath out) asyou twist. Repeat 2-3 times.

SIDESTRETCH

Leg StretchesSitting upright in your chair, extend one leg straight out infront of you. Flex foot, toes pointing toward you. Hold for3-5 seconds as you take a deep breath.From this position, roll your ankle in one direction bydrawing a small circle with your toes. Change directions.

LEG &ANKLE

STRETCH