Simple stretches

Our new series helps you improve your musculoskeletal health. Here’s part one, from Rosemary Tinker, senior human factors specialist at the Rail Safety and Standards Board.

1. Finding a neutral position:

• Sit upright so your lower back is in a slight natural arch. Feel as if your weight is on your seat bones rather than the sacrum at the bottom of your spine.
• Your shoulders will naturally open as your upper back comes into neutral.
• You may find you are now looking up. If so, gently lower your chin to achieve neutral position.

Repetitions of five are given for time reasons, but you can do 10 if you feel some areas need more attention. Don’t worry if you can’t do them all every day—choose those that feel most useful.

Shoulders

You can do this sitting or standing.

2. Shoulder rolling.

Gently roll shoulders backwards x 5.

Arms

You can do these sitting or standing.

3. Elbow flexion/extension.

Bend and straighten your elbows fully x 5.

4. Wrist flexion/extension.

Hold your hands in front of you and bend your wrists forward (down) then back as far as you can comfortably x 5.

5. Finger and thumb flexion/extension.

Make a fist then fully stretch out fingers and thumb x 5.

Neck (cervical spine)

You can do these sitting or standing.

6. Flexion.

Bend head forward taking chin towards chest x 5.

7. Rotation.

Turn head as far as you can round to the left x 5, then repeat to the right x 5.

8. Side flexions.

Looking ahead, tilt left ear towards left shoulder x 5. Repeat down to right x 5. 

9. Combined flexion with side flexion. 

Bend head forward then take left ear down towards left shoulder for a 20-second hold. Repeat to right side for a 20-second hold. 

10. Chin tucks.

Look very slightly down, then pull chin gently in and back x 5. You should feel the stretch at the back of the neck.

Upper back (thoracic spine)

You need to do these sitting down.

11. Rotations.

Sit upright, arms crossed at about shoulder height. Rotate trunk one way and then the other x 5 in each direction.

12. Side flexions.

Sit upright with arms crossed at about shoulder height. Bend trunk sideways to left x 5, then repeat to right x 5.

13. Extension. 

Clasp hands, stretch arms up over your head x 5. Feel the upper back arch slightly.

Lower back (lumbar spine)

Do these standing with feet about shoulder width apart.

14. Flexion.

Bend down forwards as far as you can x 5.

15. Extension.

Support your lower back with your hands and gently arch backwards x 5.

16. Side flexions.

Without leaning backwards or forwards, bend down sideways sliding your hand down the outside of your leg, x 5 each side.