Recycling Stretches

Stretching is the most important thing that employees can do to stay safe on the job. At Campus Recycling, all employees, including office staff, are required to do the program stretching routine for 10-15 minutes at the beginning of their shift. Getting paid to stretch at work, a real kudo for good health, longevity and better recycling!

1. SHOULDERS:
a. FRONT (15 - 20 sec, 2 reps)

  • Grasp hands behind back, arms extended
  • Keep head centered over shoulders
  • Gently raise arms behind back, hold in this position

b. Rotator Cuff (variation for Recycling) (15 - 20 sec, 2 reps ea. side)

  • Place one arm across chest, extended, at shoulder level
  • With opposite hand, grab biceps from under arm
  • Pull and hold
  • Repeat with opposite side

2. TRICEPS / TRAPEZOIDS (15 - 20 sec, 2 reps)

  • Place R hand on back of neck, elbow above head
  • Keep head centered over shoulders
  • Grab R elbow with L hand, L arm behind head
  • Gently pull R elbow toward head, hold in this position
  • Switch sides and repeat

3. NECK:
SIDE OF NECK (variation for Recycling) (15 - 20 sec, 2 reps ea. side)

  • Sit in chair
  • Grab R side of chair seat with R hand
  • Gently bend neck toward L side, hold this position
  • Switch sides and repeat

4. LEGS:
HAMSTRINGS (20 - 30 sec, 2 reps ea. side)

  • Place leg on chair, bend knee if necessary
  • Maintain straight back
  • Gently lower torso forward, hold in this position
  • Switch legs and repeat

5. QUADS (20 - 30 sec, 3 - 4 reps ea. side)

  • While standing, bend R leg up behind and grab R foot, keeping knees together
  • Thrust hips forward and gently lean back
  • Hold in this position
  • Switch legs and repeat

6A. LOWER BACK:
BACK EXTENSORS (variation for Recycling) (15 - 20 sec, 2 reps)

  • Lay face down on floor
  • Place hands on either side of body, just below shoulder level
  • Push up arching back, leaving hips and legs on floor

6B. LOWER BACK: (alternate from Facilities Services Stretch Program)
BACK EXTENSORS (2 reps)

  • Place palms on small of back
  • Slowly bend backwards over hands, using them as the pivot point
  • Holds in this position for 3 - 5 seconds, straighten up gently
    THEN:
  • Slide hands up an inch from previous spot
  • Slowly bend backwards over hands, using them as the pivot point,
    hold this position for 3 - 5 seconds, straighten up gently

7. SPINAL TWIST (added for Recycling) (15 - 20 sec, 2 reps ea. side)

  • Sit on floor, legs in straight out in front of body
  • Take R leg and place it over the L leg, twisting the spine
  • Wrap L arm around R leg at knee for support
  • Hold
  • Repeat for other side

8A. HIP STRETCH (added for Recycling) (20 - 30 sec, 2 reps ea. side)

  • Lay flat on floor on back, knees bent
  • Raise R leg and cross it over the L leg
  • With both hands reach around L leg and grab close to hamstrings
  • Pull L leg towards chest
  • Repeat with opposite leg

8B. HIP STRETCH (variation) (added for Recycling)
(20 - 30 sec, 2 reps ea. side)

  • Stand near a support on L (wall or chair)
  • Bend knees slightly – pushing hips back (i.e. sitting)
  • Bring R leg up across L knee
  • Squat – leaning slightly forward but weight to rear
  • Reverse sides

9. ANKLES

  • Stand on R leg and with L foot spell out the letters A, B, C, D, E, F
  • Repeat with other foot

Strengthening
(Optional but encouraged for Recycling)

1. BACK: ARCHES (10 sec, 3 - 4 reps each side)

  • Lie on stomach or kneel on all fours
  • Raise and extend R arm in front and simultaneously raise L leg behind
  • DO NOT overextend the back
  • Hold in this position
  • Switch sides and repeat

2. ABDOMEN:
a. IN-LINES CURLS (2 - 3 sec, 10 - 15 reps)

  • Lie on back with knees up
  • Keep back on the floor
  • Slowly curl up head and shoulders
  • Reach for knees with arms extended, hold in this position

b. CROSS-OVER CURLS (2 - 3 sec, 10 - 15 reps each side)

  • Lie on back with knees up
  • Keep back on the floor
  • Slowly curl up head and shoulders
  • Reach R knee with arms extended, hold this position

3. LOWER BACK:
a. BRIDGES (10 sec, 3 - 4 reps)

  • Lie on back with knees up, arms at sides
  • Slowly lift hips to bring torso in line with thighs
  • Hold in this position
  • Let down gently

b. ADVANCED BRIDGES (10 sec, 3 – 5 reps)

  • Lie on back with knees up, arms at sides
  • Slowly lift hips to bring torso in line with thighs
  • Lift R foot 1" off floor, hold in this position
  • Let down gently
  • Repeat using L foot

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