When exercising, it is important to first warm up the muscles. Stretching pulls on the muscle fibers and it also results in an increased blood flow to the muscles being worked. Without a proper warm-up, it is possible that you may either damage some of the muscle fibers or pull a tendon. A pulled tendon, regardless of location, results in pain, swelling, and diminished function; if it is moderate to severe, the injury could immobilize you for an extended period.

Most of the joints you use during exercise are synovial joints, which have synovial fluid in the joint space between two bones. Exercise and stretching may also have a beneficial effect on synovial joints. Synovial fluid is a thin, but viscous film with the consistency of egg whites. When you first get up and start moving, your joints feel stiff for a number of reasons. After proper stretching and warm-up, the synovial fluid may become less viscous, allowing for better joint function.

Research is ongoing about the best time to stretch. You may warm up before your walk by walking more slowly for a few minutes before picking up the pace. You may choose to stretch after you warm up and after you are done walking and cooling down. Cool down by walking slowly the last few minutes of your walk.

After you are done walking, gentle stretching may help make you more flexible. To stretch correctly, avoid bouncing or holding your breath. Do each stretch slowly and move only as far as you feel comfortable. Below are some examples of stretches you may want to try.

Side Reach

Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.

Wall Push

Lean your hands on a wall and place your feet about 3 to 4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.

Knee Pull

Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee toward your chest, hold for 10 seconds, and then repeat with the other leg.

Leg Curl

Pull your right foot toward your buttocks with your right hand. Stand straight and keep your bent knee pointing straight down. Hold for 10 seconds and repeat with your other foot and hand.

Hamstring Stretch

Sit on a sturdy bench or hard surface so that one leg is stretched out on the bench with your toes pointing up. Keep your other foot flat on the surface below. Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and then change sides and repeat. If you do not feel a stretch, slowly lean forward from your hips until you feel a stretch.

Stretching can help make you more flexible, so you can do activities more easily. It also lengthens and loosens tight muscles.

Not sure how to stretch? Want to learn a great quad stretch, hamstring stretch, and more? Check out the info below:

Stretching tips

It's a good idea to stretch any time you work out, but try for at least two or three days each week. To stretch well, try these tips:

• Warm up before you stretch. Stretching is more helpful when your muscles are warmed up. You can do some light exercises like walking or jogging in place for five to 10 minutes to warm up.
• Stretch for around 10 minutes. You can stretch right after you warm up or at the end of your workout — or do both!
• Go easy on yourself. You will feel a gentle pull, but if it hurts, stop. And don't forget to breathe.
• Don't bounce. A stretch works well if you just hold it. If you are just starting out, try holding a stretch for around 15 seconds. If you are more flexible, you can hold it for a minute.
• Make sure to repeat each stretch on both sides. Do each stretch two to four times on each side.

Stretches to try

Here are some stretches you can practice:

• Cross shoulder stretch
• Triceps stretch
• Chest stretch
• Quadriceps stretch
• Hamstring stretch
• Runner's stretch
• Calf stretch

Sit or stand up straight. Keep shoulders even. Extend right arm across chest. Place left hand on the right elbow to gently support your arm. Feel the stretch in your right arm and shoulder. Breathe in through your nose, and breathe out through your mouth. Hold stretch for a count of 15. Repeat this stretch on opposite side, using right hand to stretch left arm and shoulder.

Stand up straight, with knees slightly bent, toes facing forward. Place feet hip distance apart. Keep shoulders even. Bend right arm at elbow, with elbow pointing to the sky. Lift arm next to your head. Position right fingers so they touch the shoulder blade area. Place left arm across top of head, and place left hand on the right elbow to gently support the arm during this stretch. You should feel a stretch in the back of your right arm. Breathe in through your nose, and breathe out through your mouth. Hold stretch for a count of 15. Repeat this stretch on the opposite side, using right hand to stretch left triceps.

Stand up straight, with knees slightly bent, toes facing forward. Place feet hip distance apart. Keep shoulders even. Place arms behind your back. Clasp your hands together, lifting your arms behind your back. Squeeze your shoulder blades together. Feel the stretch in your chest. Breathe in through your nose, and breathe out through your mouth. Hold stretch for count of 15.

You're going to be standing on one leg, so you may want help staying steady. If so, stand facing a wall or other surface, about 1 foot away from it. Put your right hand against the wall. Raise your left leg behind you and gently grab your foot with your left hand. Relax your left foot in your hand. Press your right hip forward to stretch the muscles in the front of your left thigh. Keep your knees close together. Hold stretch for a count of 15. Repeat the stretch with your right leg.

Lie with your back flat on the floor, with both of your knees bent. Place your feet flat on the floor, about 6 inches apart. Straighten your right knee and put both hands behind your right knee. Slowly lift your right leg, feeling a slight stretching in the back of your thigh. Keep your head relaxed on the floor. If you cannot relax your head on the floor, place a towel around your calf or ankle, holding one side of the towel in each hand. Hold stretch for a count of 15. Repeat the stretch with your left leg.

Squat down and put both hands on the floor in front of you. Stretch your right leg straight out behind you and relax your knee on the ground. Keep your left foot flat on the floor and lean forward with your chest on your left knee. Move your weight back to your right leg, keeping it as straight as you can. Do not move your left knee farther forward than your left ankle. Hold stretch for a count of 15. Repeat the stretch with your left leg.

Stand facing a wall or other surface, about 2 feet away from it, keeping your heels flat and your back straight. Lean forward and press your hands against the wall. Take one step forward with your left leg and bend the knee slightly. Keep your right leg straight and your heel on the ground. Stand up tall with shoulders over hips. Make sure your knee does not move in front of your ankle. You should feel stretching in the muscles in the back of your lower right leg, above your heel. If you need a bigger stretch, move your back farther away from the wall. Hold stretch for a count of 15. Repeat the stretch with your left leg.

​Ergonomics is simply “fitting the task to the worker” rather than forcing the worker to fit the task. Applying ergonomic principles to work stations can help prevent a variety of conditions, such as back pain and carpal tunnel syndrome. Small adjustments to the position of a chair, keyboard, or monitor can lead to big improvements in employee comfort and productivity.

* Exercises are recommended for healthy adults and should not lead to any pain or discomfort. Please consult with your physician or the Office of Research Services, Division of Occupational Health and Safety (DOHS) for further information.

Eye Exercises

Eye Comfort Exercises

• Blinking (produces tears to help moisten and lubricate the eyes).
• Yawning (produces tears to help moisten and lubricate the eyes).
• Expose eyes to natural light.

Eye Movements

• Close eyes.
• Slowly and gently move eyes up to the ceiling, then slowly down to the floor.
• Repeat 3 times.
• Close eyes.
• Slowly and gently move eyes to the left, then slowly to the right.
• Repeat 3 times.

Focus Change

• Hold one finger a few inches away form the eye.
• Focus on the finger.
• Slowly move the finger away.
• Focus far into the distance and then back to the finger.
• Slowly bring the finger back to within a few inches of the eye.
• Focus on something more than 8 feet away.
• Repeat 3 times.

Musculoskeletal Exercises

Deep Breathing

• While standing, or in an otherwise relaxed position.
• Place one hand on the abdomen and one on the chest.
• Inhale slowly through the nose.
• Hold for 4 seconds.
• Exhale slowly through the mouth.
• Repeat.

Cable Stretch

• While sitting with chin in, stomach in, shoulders relaxed, hands relaxed in lap, and feet flat on the floor, imagine a cable pulling your head upward.
• Hold for 3 seconds and relax.
• Repeat 3 times.

Side Bend: Neck Stretch

• Tilt head to one side (ear towards shoulder).
• Hold for 15 seconds.
• Relax.
• Repeat 3 times on each side.

Diagonal Neck Stretch

• Turn head slightly and then look down as if looking in your pocket.
• Hold for 15 seconds.
• Relax.
• Repeat 3 times on each side.

Shoulder Shrug

• Slowly bring shoulders up to the ears and hold for approximately 3 seconds.
• Rotate shoulders back and down.
• Repeat 10 times.

Executive Stretch

• While sitting, lock hands behind head.
• Bring elbows back as far as possible.
• Inhale deeply while leaning back and stretching.
• Hold for 20 seconds.
• Exhale and relax.
• Repeat 1 time.

Foot Rotation

• While sitting, slowly rotate each foot from the ankle.
• Rotate 3 times in one direction, then 3 times in the opposite direction.
• Relax.
• Repeat 1 time.

Hand Shake

• While sitting, drop arms to the side.
• Shake hands downward gently.
• Repeat frequently.

Hand Massage (Note: Perform very gently!)

• Massage the inside and outside of the hand using the thumb and fingers.
• Repeat frequently (including before beginning work).

Finger Massage (Note: Perform very gently!)

• Massage fingers of each hand individually, slowly, and gently.
• Move toward nail gently.
• Massage space between fingers.
• Perform daily.

Wrist Stretch

• Hold arm straight out in front of you.
• Pull the hand backwards with the other hand, then pull downward.
• Hold for 20 seconds.
• Relax.
• Repeat 3 times each.

Warming Up For Work

Just as an athlete prepares before playing a sport, you too should prepare before work to help prevent back injuries. These slow stretches help prevent back injuries and make your muscles more flexible. Hold each position for 20 seconds and repeat 3 times before work.

Back Exercises

It doesn't take much time to improve the strength and flexibility of your back. In just 10 minutes a day, you can perform a few exercises, which can prevent a lifetime of low back pain!

Partial Sit-up

This exercise strengthens your stomach muscles:

• Lie on your back with both knees bent and your feet flat on the floor. Slowly raise your head and shoulders off the floor, keeping your hands across your chest.
• Work up to 30 repetitions.

Bridge

This exercise strengthens your low back:

• Lie on your back with both knees bent and your feet flat on the floor.
• With arms lying at your sides, tighten stomach muscles, squeeze buttocks, and slowly raise your hips into the air. Hold for 5 seconds and then slowly bring the buttocks back to the floor.
• Repeat 20 times.

Wall Slide

This exercise strengthens your back and leg muscles:

• Stand with your back against a wall and your feet slightly apart.

• Slide into a half-sit. Hold as long as you can; slide back up.

• Repeat 5 times.

Aerobic Exercise

Aerobic exercise stretches and strengthens the muscles that support your low back, which combined with healthy eating can also help you maintain your ideal weight. If you're overweight, the extra pounds add to the strain on your lower back. Aerobic exercise like walking, can help you lose weight.

Proper Rest

The best position for resting the back muscles is lying on your back on your living room floor with a pillow under your knees and a rolled up towel under your neck. You can also lie on your side in the fetal position—bend the knees to reduce strain on the lower back and put a pillow between your knees, and under your head and neck to keep them level.

Regular exercise is one of the best things you can do for your health. It has many benefits, including improving your overall health and fitness, and reducing your risk for many chronic diseases. There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:

• Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.
• Strength, or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.
• Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.
• Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.

Fitting regular exercise into your daily schedule may seem difficult at first. But you can start slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine. You can work your way up to doing the recommended amount of exercise. How much exercise you need depends on your age and health.

Other things that you can do to make the most of your workouts include

• Choosing activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.
• Choosing activities that you enjoy. It's easier to make exercise a regular part of your life if you have fun doing it.
• Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and don't overdo it.
• Giving yourself goals. The goals should challenge you, but also be realistic. It's also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets.