ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide
ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds Keep stretches gentle, soft, and comfortable Go slow Perform the stretches carefully & consistently Listen to what your body is telling you BREATHE! 1 Industrial Stretching Guide ESI Wellness Program
Shoulders Neck Chest Trunk Back Hips Thighs Knees Calves Arms Forearms Wrists Fingers 2 Industrial Stretching Guide ESI Wellness Program
ESI Wellness The BioSynchronistics Design Body Part Chart Shoulders Neck Exercise 1.Page 4 Exercise 2.Page 5 Exercise 3.Page 6 Exercise 4.Page 7 Exercise 5.Page 8 Exercise 7..Page 10 Exercise 3....Page 6 Exercise 6.Page 9 Forearms Wrists Exercise 15.....Page 18 Exercise 16......Page19 Exercise 17...Page 20 Exercise 18..Page 21 Exercise 19..Page 22 Exercise 15.....Page 18 Exercise 17..Page 20 Exercise 20.....Page 23 Exercise 21.....Page 24 Chest Exercise 5.Page 8 Exercise 7..Page 10 Exercise 8..Page 11 Thumbs Exercise 21....Page 24 Arms Exercise 1. Page 4 Exercise 11......Page14 Trunk Exercise 9..Page 12 Hips Exercise 6.Page 9 Legs Exercise 13...Page16 Exercise 14.....Page 17 Exercise 22.....Page 25 Exercise 23.....Page 26 Back Exercise 4.Page 7 Exercise 8..Page 11 Exercise 9..Page 12 Exercise 10...Page 13 Exercise 11....Page14 Exercise 12...Page 15 Exercise 13....Page16 Exercise 14...Page 17 Thighs Exercise 24.....Page 27 Knees Exercise 25.....Page 28 Calves Exercise 26.....Page 29 Exercise 27.....Page 30 Ankles Exercise 28.....Page 31 3 Industrial Stretching Guide ESI Wellness Program
EXERCISE 1 Shoulders Arms Extend your arms with backs of the hands touching. Cross your arms, interlock fingers and hold. Raise arms overhead, keeping shoulders down & relaxed. Repeat with arms crossed in opposite direction. 4 Industrial Stretching Guide ESI Wellness Program
EXERCISE 2 Shoulders Shift your weight forward and back as you roll one shoulder clockwise, Repeat counter clockwise. Repeat with other shoulder 5 Industrial Stretching Guide ESI Wellness Program
EXERCISE 3 Shoulders Neck Clasp your hands behind your back. Side-bend your head left and move your hands right. Repeat on other side. Perform this exercise carefully so the stretch is very light. Can also be performed in sitting. Place your hand under you (as pictured) or under the chair as you side-bend your head away from that hand. 6 Industrial Stretching Guide ESI Wellness Program
EXERCISE 4 Shoulders Back Gently draw your arm straight across your body until you feel the stretch point. Hold 10 sec. Change the angle of the pull as pictured. 7 Industrial Stretching Guide ESI Wellness Program
EXERCISE 5 Shoulders Chest Sink into your legs as you rotate shoulders forward Extend your legs as you roll shoulders back to open the chest 8 Industrial Stretching Guide ESI Wellness Program
EXERCISE 6 Neck Hips Rotate at your waist and neck slowly in one direction Reverse direction 9 Industrial Stretching Guide ESI Wellness Program
EXERCISE 7 Shoulders Chest The W squeeze is designed to reposition the shoulder blades, which is important for proper shoulder mechanics. Squeeze your shoulder blades down and back, keeping your thumbs up, forming a W. 10 Industrial Stretching Guide ESI Wellness Program
EXERCISE 8 Chest Back Sink into your legs. Pull your spine back & bring the elbows forward with arms bent or extended. Flex the head forward. You will feel the back opening. Straighten your knees, extend through your spine and bring your elbows back to get a stretch in the front of the chest. Extend your head. This exercise is performed slowly. 11 Industrial Stretching Guide ESI Wellness Program
EXERCISE 9 Trunk Side-bend left then shift weight to right side, reach up with right hand. Side-bend right, then shift weight to left side, reach up with left hand. 12 Industrial Stretching Guide ESI Wellness Program
EXERCISE 10 Back Place your hands on opposite shoulders, pointing your elbows straight in front of you. Push your elbows away from you until you feel the stretch point in the upper back. Slowly turn your head right, then left. 13 Industrial Stretching Guide ESI Wellness Program
EXERCISE 11 Back Arms Clasp your hands together, Bring your elbows together. Keeping your elbows together, Lift forearms upward until you feel stretch point. Repeat by moving arms downward. 14 Industrial Stretching Guide ESI Wellness Program
EXERCISE 12 Back Sink into your legs with feet wide, Initiate turning of the pelvis from feet. Follow turning motion of the pelvis with arms and head. Go to your comfortable limit, and then reverse direction. 15 Industrial Stretching Guide ESI Wellness Program
EXERCISE 13 Back Legs Stand with feet astride. Hold wall for support. Roll up onto ball of the back foot Shift your weight forward to feel stretch in the upper front thigh. Gently pulse in and out of the stretch, and then hold 20 seconds. Repeat on other leg. 16 Industrial Stretching Guide ESI Wellness Program
EXERCISE 14 Back Legs Stand with feet astride. Roll up onto ball of the back foot, Shift your weight forward to feel stretch in the upper thigh. Side-bend and rotate away from that leg until you feel a gentle stretch. Hold 20 seconds. 17 Industrial Stretching Guide ESI Wellness Program
EXERCISE 15 Forearms Wrists Place your palms together Press heels of your palms together with fingers relaxed. Move hands downward feeling for stretch point. Once forearms are parallel with floor, slowly rotate hands outward, then inward. 18 Industrial Stretching Guide ESI Wellness Program
EXERCISE 16 Forearms Clasp fingers and reach out directly in front of you until a gentle stretch in the fingers is felt. Lift the left shoulder and repeat. You should feel a gentle forearm stretch. 19 Industrial Stretching Guide ESI Wellness Program
EXERCISE 17 Forearms Wrists Clasp your hands and bring elbows together Hold if this creates a stretch point, wait for release. Lift your forearms toward the ceiling pausing at any stretch point. Pull your forearms toward the floor, wait for release. 20 Industrial Stretching Guide ESI Wellness Program
EXERCISE 18 Forearms Stand with feet wider than shoulder width, knees bent & elbows bent. As you straighten the knees, pull the wrists back, push the heel of the hands to the sides to feel stretch in the forearms. 21 Industrial Stretching Guide ESI Wellness Program
EXERCISE 19 Forearms Place palms together, press the heels of the palm down until you reach a stretch point. Wait for release; continue pushing downward in small increments until hands are level with elbows. 22 Industrial Stretching Guide ESI Wellness Program
EXERCISE 20 Wrists With palm up, rotate wrist & fan fingers with pinkie leading. Repeat with palm down. 23 Industrial Stretching Guide ESI Wellness Program
EXERCISE 21 Thumbs Wrists Place your thumb inside your closed hand. Slowly rotate your wrist clockwise taking 15-20 sec for 1 rotation. Repeat counter clockwise. 24 Industrial Stretching Guide ESI Wellness Program
EXERCISE 22 Legs Place your foot on a stool, or other surface with your leg straight. Keeping your spine straight, head and shoulders over your pelvis, bend forward from your waist as if you are bowing until you feel the stretch point. Go back to start 3-4X and then hold for 20 seconds. Repeat on other leg. 25 Industrial Stretching Guide ESI Wellness Program
EXERCISE 23 Legs Hamstring stretch (no hand support required) 26 Industrial Stretching Guide ESI Wellness Program
EXERCISE 24 Thighs Seated hip flexor stretch: use this modified stretch if unable to do the standing version 27 Industrial Stretching Guide ESI Wellness Program
EXERCISE 25 Knees Knee mobilizer: Bend knees slightly, circle knees clockwise and counter clockwise 28 Industrial Stretching Guide ESI Wellness Program
EXERCISE 26 Calves Stand as pictured with back heel in contact with the floor. You should feel a stretch but no pain. Slowly rotate pelvis clockwise, then counterclockwise in small circles. Repeat on other leg. 29 Industrial Stretching Guide ESI Wellness Program
EXERCISE 27 Calves A Calf stretches (2 variations with no hand support). Important to keep the back heel on the floor as you shift weight forward. A: feet are in a lunge position; back leg is straight. B: feet are closer; back leg is bent. B 30 Industrial Stretching Guide ESI Wellness Program
EXERCISE 28 Ankles Ankle mobilizer: Circle each ankle clockwise & counter clockwise 31 Industrial Stretching Guide ESI Wellness Program
STRETCHING SEQUENCES The following are sequences that include 6 or 7 exercises that cover a variety of muscle groups and would take approximately 10 min to complete. Any of the following sequences can be selected by the Champion: Exercise Number Sequence 1 2 5 4 7 15 12 13 Sequence 2 16 18 1 8 14 22 Sequence 3 6 9 11 20 21 25 26 Sequence 4 17 19 3 10 28 27 23 32 Industrial Stretching Guide ESI Wellness Program