Standing Occupation Pain Relief Stretch Routine

Detailed Description of Stretches:

1. Side of Neck Stretch:
   • Feet shoulder-width apart.
   • Pelvis square to the ground, hips under shoulders.
   • Ears over shoulders.
   • Tilt right ear to right shoulder, keeping the nose straight ahead.
   • Do not let the nose point down.
   • Repeat on the other side.
2. Back of Neck Stretch:
   • Feet shoulder-width apart, pelvis square.
   • Shoulders over hips, ears over shoulders.
   • Rotate face to the right, jaw parallel to the ground.
   • If dizzy or sharp pain, reduce the stretch.
   • Repeat on the other side.
3. Front of Neck Stretch:
   • Perform side of neck stretch, then rotate the nose up to the left.
   • Optionally hold arms behind for more stretch of the chest wall.
   • Repeat on the other side.
4. Torso Stretch:
   • Hips under shoulders, ears over shoulders.
   • Hold hips, twist spine and neck to the left.
   • For more stretch, turn pelvis further.
   • Repeat on both sides.
5. Side of Spine Stretch:
   • Legs wider than shoulder-width for stability.
   • Left hand on the lateral left leg or hip, right arm straight up.
   • Lean to the left, pointing the right arm to the left.
   • Keep right arm straight.
   • Repeat on both sides.
6. Quadriceps (Front of Leg) Stretch:
   • Stand holding a wall with the right hand.
   • Pull left heel to buttock, grabbing the ankle with the left hand.
   • Hold the foot and heel close to the buttock.
   • Repeat on the other side.
7. Hip Flexor Stretch:
   • Use a chair for support with the right hand.
   • Pull left leg back, left thigh parallel to the ground.
   • Hinge at the waist and move forward.
   • Aim to form a ‘T’ shape with the body.
   • Repeat on the other side.
8. Tricep Stretch:
   • Feet shoulder-width apart, ears over shoulders.
   • Right arm reaches up, bends 90° over the back of the head.
   • Left arm grabs right elbow, pulling to the left.
   • Lean more to the left for additional latissimus stretch.
   • Repeat on both sides.
9. Lower Chest Stretch:
   • Right arm reaches 45° above horizontal.
   • Palm against a wall or post.
   • Extend wrist or fingers backward.
   • Turn body, head, and neck away from the side.
   • Repeat on both sides.
10. Back Extension and Flexion (Tabletop Position):
    • Start in tabletop position (hands and knees).
    • Let tummy drop, arc the back, and look up (extension).
    • Hold for 30 seconds.
    • Reverse to a ‘C’ curve, looking down (flexion).
    • Hold flexion for 15 seconds, then return to extension.
11. Half Kneeling Front of Shin Stretch:
    • Kneel with shins back, toes pointed.
    • Top of the foot on the ground.
    • Slowly lean backward to stretch shin muscles.
    • Do not sit fully back on the knees if you have knee issues.
12. Standing or Lying Down Hip Rotation:
    • Stand holding a chair.
    • Lift right knee to 90°, thigh parallel to the ground.
    • Left hand grabs right knee, pulling it to the side.
    • Keep upper body straight.
    • Repeat on both sides.
13. Supine Groin Stretch:
    • Lie flat on the back, arms straight, palms on the floor.
    • Knees bent at 90°, feet flat.
    • Touch knees together, let them fall outward.
    • Ankles roll, bottoms of feet touch together.
14. Toe Flexion and Extension:
    • Sit or stand, point toes, curl down, hold for 30 seconds.
    • Pull toes back towards you.
    • Ensure toe flexion and extension.
15. Hamstring Stretch (Using Chair):
    • Legs shoulder-width apart, slightly bent.
    • Hinge at the waist, use a chair for support.
    • Get closer to the chair as flexibility increases.
16. Full Body Stretch:

• Stand with feet shoulder-width apart, pelvis square.
• Arms up, straight to the sides of the ears.
• Deep breath, reach up.
• Go on tippy toes for more stretch.

These stretches aim to relieve pain and improve posture and mobility for those standing for long periods.