Dynamic Work Warm-Up

Trunk Rotations

Woman performing stretching exercises
Woman performing stretching exercises

While in the standing position rotate your trunk towards the right, then towards the left.

Repeat five times.

Trunk Flexion

Woman performing stretching exercises

Slowly bend forward trying to reach both hands towards knees or toes.

Repeat five times.

Butt Kicks

Woman performing stretching exercises

Walk in place, bending your knees, and drive your heel into your backside.

Repeat five times each.

March

Woman performing stretching exercises

March in place raising alternating knees as high as you can tolerate.

Repeat five times each.

Hamstrings

Hamstring Exercise 1

Woman performing stretching exercises

Put one foot forward, keeping knee straight and toe up.

Bend at the waist, keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.

Move belly button towards the floor and then back up.

Repeat five times.

Hamstring Exercise 2

Woman performing stretching exercises

Put one foot forward, keeping knee straight and toe up.

Bend at the waist keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.

Rotate your toes out to the side.

Repeat five times.

Hamstring Exercise 3

Woman performing stretching exercises

Put one foot forward, keeping knee straight and toe up.

Bend at the waist, keeping your abdominals and low back muscles engaged to keep your spine in a neutral position.

Move your opposite hip towards the side of the leg being stretched.

Repeat five times.

Trunk and Hip Extension

Woman performing stretching exercises

Reach back with both arms, squeeze shoulder blades, and lean back.

Repeat five times.

Lunge

Woman performing stretching exercises

Take a step forward and allow your front knee to bend.

Keep your back knee straight and heel on the floor.

Keep your pelvis level and straight the entire time.

Your front knee should bend in line with the second toes and not pass the front of the foot.

Repeat five times.

Contact Information

Ergonomics Program

Phone
Campus Address
120 USB
Mailing Address

120 University Services Building
Iowa City, IA 52242
United States