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In a work environment, stretching routines can be beneficial in preventing work-related musculoskeletal disorders (WMSDs) and promoting overall well-being. It is crucial to take into account the differences in size, age, culture, and potential WMSD limitations of the individuals when creating a stretching routine (Martinez, 2021). To ensure that everyone can participate in the stretching routine, modifications or alternatives should be offered for each stretch. For example, individuals with WMSDs may need to adjust certain stretches or avoid certain movements entirely. Additionally, cultural considerations such as modesty or religious practices should be taken into account when choosing stretches.
It can be recommended to start a stretching routine with a neck stretch, where one tilts their head to one side and holds the stretch for 15-30 seconds before repeating on the other side. Rolling the shoulders forward and backward or lifting and lowering each shoulder for 15-30 seconds can also help relieve tension in the upper back and neck. If one works with their hands or wrists, they can include a wrist stretch by extending one arm in front of them with the palm facing down and gently pulling their fingers back towards their forearm, holding the stretch for 15-30 seconds.
A stretching routine for the workplace can also include stretches and exercises such as spinal twist, hip stretch, and leg stretch. Nonetheless, it is crucial to advise individuals to adjust the stretches based on their abilities and comfort levels. This not only promotes a safe and effective stretching routine but also helps prevent WMSDs and supports the overall well-being of the individuals. Additionally, providing proper guidance and supervision can help ensure that the stretching routine is being performed correctly.
Reference
Martinez, V. M. (2021). The importance of workplace exercise. Revista Brasileira de Medicina do Trabalho, 19(04), 523-528. Web.
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