DATE: December 14, 1998

Subject: Daily Stretching Program

PURPOSE:

This directive provides necessary guidance to implement and maintain an effective daily stretching
program.

SCOPE:

This directive applies to all Bechtel Jacobs Company, LLC employees at all work locations. The
stretching program encourages all employees to participate. Employees should exercise judgement to
the extent that their physical capabilities allow and not perform motions that may aggravate previous
injuries or other physical conditions.

WHAT TO DO:

A. Stretching
1.

The stretches, described in Attachment A, prepare the body for everyday work stresses,
as well as strengthen and stretch specific muscles that are commonly associated with
strains and sprains. Performed properly, these exercises may reduce the incidences of
muscle strain and sprains.

2.

A designated volunteer shall lead the daily stretching program by using the examples in
Attachment A at the start of work at each work location. These programs shall not
exceed 10 minutes in duration (typically lasting 5-10 minutes).

B. Training
1.

Employee training for the stretching program shall consist of a representative number of
safety meetings throughout the year that have included sprain and strain topics in the
curriculum.

2.

Participation in stretching programs is voluntary, and shall be conducted during the

morning safety briefing.

ATTACHMENT A
STRETCHING AND EXERCISE PROGRAM
Page 1 of 6
This directive provides stretches that prepare the body for every day work stressors, as well as specific muscles
that are commonly associated with strains and sprains.
To ensure stretches are conducted within the 10-minute time allotment, the following stretches should be
performed.
This sequence should be followed:

Warm-up
Strengthening
Stretching

This sequence of stretches will ensure gradual, progressive resistance that may reduce the risk of injury. Before
beginning, individuals wearing high-heeled shoes should remove them.
STRETCHING
Stretching is important in maintaining the muscles pliability and length. When a muscle shortens, the ability to
perform a task involving that muscle decreases which can increase the risk if injury. This is especially
noticeable in the low back region. Tightness of the upper back, lower back, hamstrings, and calves can increase
the risk of pain and injury to the spine. Maintaining the muscles proper length and pliability allows the body to
maintain the proper biomechanical position, and decreases the possibility for injury. The stretches should be
performed slowly and deliberately. Stretch until mild tension is felt. Hold the stretch position 8 to 10
seconds. Then relax. Repeat stretches on the opposite side when needed. All movements are gently but
progressively increased.
Remember these techniques:
No quick, jerky movements.
Be as relaxed as possible. It is easier to stretch and strengthen a relaxed muscle versus a tight one.
Stretch until you feel mild tension. Never take a stretch past the point of tension strain or pain.

ATTACHMENT A
Page 2 of 6

WARM UP
The purpose of this exercise component is to warm up the body by loosening the joints and gradually
increasing the blood flow to the working muscles. The body has been at rest for a period of time and a sudden
increase in physical activity can result in injury. Therefore, the movements should be performed slowly and
deliberately. NO QUICK, JERKY MOVEMENTS.
Upper Body Region
Muscles Involved: Shoulder Complex

Lumbar Region
Muscles involved: Erector Spinae, External,
Internal Oblique Abdominals

Exercises:
Exercises:
Arm Circles: Arms to the side, palms down. Move
arms in a slow circular motion making big circles: 5
times forward/backward.
Repeat the same motions but alternate the arms, as if
you were simulating a swimming stroke.
Forward/Backward.

Side Bends:
Stand with feet
Slightly apart.
Place the hands
On the hips.
Laterally flex the
Trunk and hold for
5 seconds
left/right.

Trunk Twist:
With back straight, place hands on the waist or
behind the head. Gently rotate the trunk and hold for
5 seconds left/right. The head and arms should rotate
with the trunk as one unit.

Wrist Rotation: Arms extended, rotate the wrists:

Forward/Backward.

Attachment A
Page 3 of 6

Lower Body Region

Muscles involved: Quadriceps Group, Hamstring
Group, Ankle Joint Complex
Exercises:
Leg Lifts: Standing straight, with hands at sides,
lift one knee parallel to the floor. Hold for 5
seconds right/left leg.

Ankle Rotation: Standing straight, with hands

on the waist, lift heel of one foot slightly off; the
ground, keeping; the toes on the ground. Rotate
the ankle 5 times in both directions: right/left
foot.

ATTACHMENT A
Page 4 of 6

STRENGTHENING
The purpose of this exercise component is to strengthen the muscles typically associated with low back pain
and weakness. The stronger a muscle is, the greater its ability to adapt; to stressors. For example, during a
lift the strong muscles of the legs and abdomen will bear most of the weight of the load, placing less strain on
the back. The exercises should be performed slowly and deliberately. Each exercise is performed with a
10-second hold. Remember to breathe evenly and deeply. Breathing helps to keep you relaxed.
Half Squats
Muscles involved: Quadriceps, Rectus,
Abdominis, Gluteus Maximus

Pelvic Tilt:
Muscles involved: Rectus Abdominis
Exercises:

Exercise:
Stand fully erect,
Feet shoulder
Width apart.
Place hands on
Waist or extend
Out in front.
Slowly lower
Into a squatting
Position until
Knees are 70 to
90 degrees bent
hold for 10
seconds then stand
up. Keep back fully
straight, (do not bend
forward with going
down) and do not bend
knees over 90 degrees.

Stand with feet

10 to 12 inches
apart. Hands
on the waist.
Stand straight,
Look straight
Ahead, knees
Slightly bent.
Tighten the
abdomen and
feel the lower
back flatten as
the pelvis tilts
back. Hold for
10 seconds.

ATTACHMENT A
Page 5 of 6
Neck Stretches
Muscles involved: Trapezius, Levator Scapula,
Sternocleidomastoid

Upper Body Stretches

Muscles involved: Triceps Group, Pectoralis
Major/Minor, Posterior Deltiod, Supraspinatus,
Infraspinatus, Subscapularis, Rhomboids

Exercises:
Exercises:
Lateral flexion: Place
Arms behind the back.
Take the right hand and
Hold the left wrist.
Head straight in neutral
Position (no forward
Flexion or backward
Extension). Laterally
Flex the head to the
Right side, toward the right shoulder. As you stretch,
hold the left wrist so the left shoulder does not rise:
Right/Left

Forward flexion: Head in a straight and neutral position.

Flex forward and try to place chin into the
Chest. Place one hand
on the back of the head.
As flexing forward
keeping shoulders back,
add a little pressure on
the head to increase the
stretch. Do not perform
a backwards stretch.

Rotation: Stand
Straight with head in
Neutral position.
Rotate the head to
The left ;until the chin
Is over the shoulder
(of as far as
comfortably
possible). With one
hand, put slight
pressure on the chin in the direction of the rotation:
Right/Left.

Back Scratch:
(Triceps)
Stretch: Raise
The right arm
behind the head
and reach for
the left shoulder
blade (scapula).
Place the left
hand on back of
arm, gradually
press arm back: Right/Left
Rowing (Chest) Stretch: With elbows flexed at 90
Degrees, raise both elbows
to shoulder height. Move
the elbows backward until
shoulder blades (scapula)
touch.

Upper Back
Stretch:
Hold left arm
Straight out
At shoulder
Height. Move
The out-stretched
Arm across the
Body, still at shoulder
Height. Take
Right hand and put pressure on the left elbow pushing
the left arm toward the right shoulder: Right/Left.

ATTACHMENT A
Page 6 of 6
Trunk Region Stretches
Muscles involved: Erector Spinae, External/Internal
Oblique Abdomen

Lower Body Stretches

Muscles involved: Hamstring Group, Quadriceps
Group, Gastrocnemius, Soleus

Exercises:

Exercises:

Lateral Trunk
Flexion: Stand with
Feet slightly apart.
Laterally flex the trunk
to the left without
Backward extension or
Forward flexion. Place
The right hand on the
Right side of the head
And gently press:
Right/Left.

Hamstring Stretch: Stand straight with legs together

and knees slightly bent. Extend the arms down toward
the feet. Slowly slide
downward with the
hands behind the legs
while pushing hips
back and keeping the
back straight with the
chin up. Maintain
contact with the legs
throughout the stretch.

Trunk Twist: Stand with back

straight. Extend left arm
straight out to the side. Place
the right hand on the opposite
hip. Using the hip as leverage,
rotate toward the
Outstretched arm. The head
and outstretched arm should
rotate as one unit.

Lunges
(Calf)
Stretch:
Stand fully
erect with
hands on the
waist. Step
forward into
a lunge position (front
leg is bent;
back leg is
straight).
Lean body forward placing most of the weight on the
front leg while keeping the back heel flat on the
ground. Keep the back and pelvis straight. Right/Left.