Stretch Leader Handbook
Background & Responsibilities
Welcome to the stretch program! This manual was created to assist
individuals who have either volunteered or were “nominated” by
their supervisor to fulfill the role of a “Stretch Leader” as part of
the stretch program.
The primary responsibility of the Stretch Leader is to instruct the
stretches to the employees in their designated area and to serve as
a communication liaison between the area supervisor and the
Wellness Center Staff.
Muscles, Blood Flow, and Your MPG
The question “Why stretch at work?” is an important question that
all Stretch Leader should anticipate and be able to address.
Muscles require “fuel” to work properly. As we work throughout
the day in various postures and positions, the demand for fuel
increases. Movement and stretching promotes blood flow, which
improves the supply of oxygen to our muscles. It is oxygen that
provides the “fuel” to our working muscles. Thus, increased blood
flow increases our Miles Per Gallon, which reduces muscle fatigue
and discomfort. Think about it, what’s the first thing you do when
you get out of the car after driving several hours - - stretch! In
addition, stretching helps prepare our muscles for activities such as
work or exercise. In short, brief stretching increases our MPG,
reduces discomfort, and helps us feel better at the end of the day.
The Role of the Stretch Leader
Your role as a Stretch Leader is critical to the overall success of the
stretching program. The Stretch Leader will complete an initial
training process in preparation for leading their assigned stretch
team.
The primary role of the Stretch Leader is to serve as a
communication liaison between the area supervisor and the
Wellness Center Staff.
To achieve long-term success, ALL employees within their stretch
team will be able to:
 Complete the stretches during the designated stretch time
 Complete the stretch throughout the work day
 Complete the stretches on their own time
 As well as eventually feeling comfortable in leading the
stretching sessions in their area.
This “ownership” relieves the Stretch Leader of the responsibility to
“lead” each stretching session so they can observe and interact
with the members of their stretch team to encourage use of proper
technique and address concerns/questions. This will also
accommodate for vacations and people not being available to lead
their designated group.
Bring the head forward and back a total of 5 times.
On the last time bring the chin to the chest and hold
the stretch for 10 seconds, then switch and bring the
head back, lift the chin and hold for 10 seconds.
Sit or stand. Turn you head looking left to right 5
times on each side. On your 5th time on the right
side hold the stretch for 10 seconds. Then turn your
head to the left and hold for 10 seconds. You should
feel this stretch in the neck going down into the
shoulder area
Sit or stand. Bring your right ear to your right
shoulder and then left ear to your left shoulder 5
times on each side. On your 5th time on the right
side hold the stretch for 10 seconds. Then turn your
head to the left and hold for 10 seconds. You should
feel this stretch in the neck going down into the
shoulder area, some of you will feel the stretch
coming down through the front of the neck.
Sit or stand. This is the same stretch that we saw
before, but it shows you how to get a deeper stretch.
If you already feel a deep stretch the other way you
do not have to do this stretch. To deepen the
stretch you can bring your right hand and place it on
the left side of your head and gently stretch. You
can also place your left hand behind your back. You
can do one of these options or both.
Sit or stand, interlock your hands behind your head
and tilt to your right side leading with your elbow
and not letting your body lean, and then lead with
your left elbow to the left side of the body keeping
your spine straight. Do this 5 times on each side.
On the 5th time on your right side hold the stretch
for 10 seconds. Then lean to your left side and hold
the stretch for 10 seconds.
Sit or stand with hands clasped behind neck. Gently
bending head and shoulders back bring chin up
towards the ceiling. You will feel this in your neck in
to the upper and middle back. Some of you may
feel it in your arms as well.
Standing or sitting clasp your hands together, reach
over head to the right and then slowly to the left 5
times on each side. On the 5th time stay on the right
side and hold for 10 seconds. You will feel the
stretch on the sides of the body and through the
spine. Some will feel it up into the right arm. Then
you will lean to the left side and hold for 10 seconds.
Clasp hands together in front with arms extended.
Gently pull shoulder blades apart and bend head
forward. Hold the stretch for 10 seconds. You will
feel this in the shoulder blades up into the neck.
Some will feel this in the low back and some will feel
it in the arms.
Standing or sitting, place your hands on the low back
or on the sides of the hips. Arch backward to make
hollow of back deeper and hold the stretch for 10
seconds. You will feel this stretch through both sides
of the spine.
* If you are seated you may need to come forward
slightly on the chair to be able to arch easily.
Standing or sitting, with arms at sides, pull the
shoulders back and pinch shoulder blades together.
Hold this stretch for 10 seconds. You will feel the
stretch in the chest
* If you are seated you may need to come forward
slightly on the chair to be able to retract the
shoulders completely.
You can complete this stretch standing or sitting.
You will lean forward and drop your shoulder down
and swing it lightly back and forth. 5 times to each
side. This will stretch the muscles in the shoulder but
also warm up that area by drawing blood to the
area with the movement. Complete the right and
the left side.
Stand or sit, bend your arms at a 90 degree angle
and point your fingers up towards the sky and back
towards the wall behind you. Hold the stretch for
10 seconds. Keeping your arms bent at a 90 degree
angle rotate your arms forward and point your
fingers towards the floor and hold the stretch for 10
seconds. You will feel this in the shoulder, but some
will feel it in the upper back, chest and arms.
Standing or sitting bring one arm above the head
and bend it at the elbow. Reaching your hand to
the upper part of your back. Many of you will
already feel this stretch through the tricep and down
through the side. For a deeper stretch you can use
the other arm to gently pull the arm. Hold for 10
seconds and then repeat on the other side.
Standing or sitting, bring one arm across to the
opposite shoulder and hold for 10 seconds. You can
get a deeper stretch by using the opposite hand and
pulling the arm towards you. You will feel this
through the back of the arm and the chest. Repeat
on the opposite side.
Sitting or standing keep your arms at your sides and
bring your pinkies behind you and raise the arms
upwards. Hold this for 10 seconds. You will feel this
in the front of the arms and through the upper back.
* If you are seated you may need to sit forward on
your chair to fully extend your arms.
Standing or sitting place your palms together and
keep your elbows out to the side. Try and bring the
palms down and line them up with the elbows. You
will feel this in your forearms and up through your
biceps.
Standing or sitting bring your arms out. Take your
left hand and gently grab your right hand and bend
it down so that the fingers are pointed to the floor.
Hold for 10 seconds and then switch sides. You will
feel this in the forearms, and into the tops of the
hands.
This stretch you will need to stand to complete.
Cross your right leg over your left, you will then lean
your body to the right. You will feel this stretch
through the left side of your leg and through the
sides of the body. Hold for 10 seconds and then
repeat on the other side. Cross left over right, lean
to left and feel the pull on the right side.
Do not be intimidated by this picture. You will not
need to go low like the picture to feel this stretch.
This stretch you will need to stand to complete. You
will bring the legs more than shoulder width apart,
bend your right knee and lean to your right side.
You will feel a pull through your inner left thigh.
Hold for 10 seconds and switch. Bend left knee, lean
to left and feel the pull in the right.
This stretch can be completed sitting or standing.
You will hinge from the hips and bring your arms
towards the floor and drop the head down. You
will hold this for 10 seconds.
This stretch is completed best when standing. Bring
your right leg forward and bend the knee. Left leg
you can bring behind you and keep it straight, push
the left heel to the floor and lean forward. Make
sure that the right knee does not come over the toes.
Hold for 10 seconds and then switch. You will feel
the pull through the front of the leg.
This stretch is completed best when standing. Bring
your right leg forward and bend the knee. Left leg
you can bring behind you and also keep the leg bent.
You will then push the hips forward. Make sure that
the right knee does not come over the toes. Hold
for 10 seconds and then switch. You will feel the
stretch through the hip flexor (crease of where your
leg connects).
You can complete this stretch seated or standing.
Push your heel of your foot into the ground and pop
your toe up towards the ceiling. Hold this for 10
seconds and switch. You can get a deep stretch by
putting the toes against a wall. Another great way is
to stand on the edge of a step and drop the heels off
the back.