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American Journal of Sports Science and Medicine, 2017, Vol. 5, No. 2, 27-37
Available online at http://pubs.sciepub.com/ajssm/5/2/3
©Science and Education Publishing
DOI:10.12691/ajssm-5-2-3
Stretching Exercises to Prevent Work-related
Musculoskeletal Disorders – A Review Article
Qais Gasibat*, Nordin Bin Simbak, Aniza Abd Aziz
Faculty of Medicine, Sultan Zainal Abidin University, Gong Badak Campus, 21300 Kuala Terengganu, Malaysia
*Corresponding author: drqaiss9@gmail.com
Abstract Background: Lower back, neck and shoulder pain, which affects the lumbar spine, are the most
commonly reported Musculoskeletal Disorders (MSDs). Approximately 80 percent of the general population is
affected by these disorders at a certain point during their lifetime, with some estimates being as high as 84 percent.
The most commonly used approach for the treatment of MSDs is exercise therapy. Stretching provides several
benefits for people at work, and may help improve morale and team cohesiveness. Another benefit of stretching is
that participants may increase their range of motion compared to their counterparts who do not participate in
stretching programs. Objective: The aim of this study is to synthesize the recent literature on workplace stretching
exercise programs and their effects on reducing work-related MSDs in different occupational groups. Method:
Specific keywords were identified and used in a systematic search to guide the discovery of relevant studies and data.
Electronic databases including PubMed, ScienceDirect, and Google Scholar, were searched for the following
combination of keywords: workplace, stretching, exercises, injury, work, prevention, safety, occupation, and
ergonomics. Studies that do not focus on the benefits of stretching exercise were excluded simply because the
present study examines prevention of work-related musculoskeletal disorders through stretching exercises. Results:
Whilst majority of the literature examined in this study may not completely explain that stretching at the office will
prevent work-related musculoskeletal accidental injuries, some studies have shown that performing stretching
exercises can lead to reducing discomfort/pain and raising range of motion (ROM). Conclusion: Majority of the
literature reviewed in this study might not fully explain that stretching at work prevents work-related
musculoskeletal injuries. Some studies have shown that performing stretching exercises can contribute to reducing
discomfort/pain and increasing range of motion (ROM). Particularly, construction workers who participated in
stretching exercise programs reported significant positive effects including reduction in pains/disability, increase in
muscle flexibility and endurance. These exercises are recommended to be performed during breaks throughout,
depending on the type of occupation. All the exercises suggested could be performed at the workstation, and only
require a few seconds to perform.
Keywords: stretching program, musculoskeletal disorders, workplace stretching
Cite This Article: Qais Gasibat, Nordin bin Simbak, and Aniza Abd Aziz, “Stretching Exercises to Prevent
Work-related Musculoskeletal Disorders – A Review Article.” American Journal of Sports Science and Medicine,
vol. 5, no. 2 (2017): 27-37. doi: 10.12691/ajssm-5-2-3.
1. Background
Musculoskeletal Disorders (MSDs) have become
increasingly prevalent worldwide during the past decades.
It is just a common cause of work-related impairment
among workers with considerable financial consequences
due to workers' compensation and medical expenditures
[1]. Several work-related factors have been recognized to
predispose the disorders. In addition, overstrained and
uncomfortable back constitutes lower back pain (LBP),
persistent neck and shoulder disorders, and psychological
stressors for back, throat and shoulder [2]. According to
the 1995 survey on self reported work-related illness in
England, a person requires 13 days off work every year
due to a work related upper limb disorder or neck disorder
[59]. MSDs combines various inflammatory and
pathological conditions affecting the muscles, muscles,
ligaments, joints, peripheral nerve fibres, and supporting
blood vessels. These also include clinical syndromes, such
as tendons inflammations and related circumstances
(tenosynovitis, epicondylitis, bursitis), lack of
compression disorders (carpal canal syndrome, sciatica),
and osteoarthrosis, as well as less standardised conditions
such as myalgia, mid back pain and other regional pain
marque not attributable to known diagnosis. Although
lower extremity has recently received more attention, parts
of body that are most frequently included are the lower
back, throat, shoulder, forearm, and hands. MSDs are
prevalent in various countries, with considerable costs and
effects on quality of life. Though not uniquely caused by
work, they constitute an essential proportion of most
registered and/or compensable work-related diseases in
various countries. Precise facts on the occurrence and
frequency of MSDs are difficult to obtain, and recognized
28 American Journal of Sports Science and Medicine
statistics are difficult to evaluate across countries.
Nevertheless, MSDs are the single largest group of work-
related illness, representing many registered work-related
diseases in the United States, the Nordic countries, and
Japan [3,4,5,6]. Numerous surveys of operating
populations have reported upper extremity symptom
prevalences of 20 to 30 percent and even higher. In the
USA, Canada, Finland, Sweden, and England,
musculoskeletal disorders cause more work absenteeism
or perhaps disability than any other types of disease [7-12].
MSDs occur in particular sectors and occupations with
frequency rates equal to three or four times above the
overall frequency. High-risk industries include nursing
facilities, air flow transportation, mining, food control,
leather tanning, and weighty and light manufacturing
(vehicles, home furniture, appliances, electrical and digital
products, textiles, apparel and shoes) [3]. Upper extremity
MSDs are extremely common in manual-intensive
occupations, such as clerical function, postal service,
cleaning, commercial inspection and packaging [11]. Back
and lower arm or leg disorders occur mostly amongst
truck drivers, warehouse employees, airplane baggage
handlers, building trades, nurses, nursing helps and other
patient-care workers, as well as operators of cranes and
other large vehicles [10].
1.1. Types of Musculoskeletal Disorders
The types of MSDs include upper extremity
musculoskeletal disorders, back Injuries, and Lower limbs.
These are explained as follows.
1.2. Upper Extremity Musculoskeletal
Disorders (UEMSDs)
UEMSDs refer to soft tissue disorders in the neck,
shoulders, arms, wrists, hands and fingers. The soft tissues
include nerves, tendons, ligaments, muscle and fascia. The
disorders are frequently documented as carpal tunnel
syndrome, epicondylitis, neck tension syndrome,
tendinitis, tenosynovitis, thoracic outlet syndrome, or
white finger [18,19,20]. The symptoms of UEMSDs are
generally characterized by pain aches, discomfort,
numbness, stiffness, and/or weakness, depending on the
type of disorders. UEMSDs are prevalent in jobs such as a
video display terminal (VDT) operators, food processors,
automobile and electronics assemblers, carpenters,
garment workers, and grocery store cashiers. For example,
VDT operators have often reported musculoskeletal
symptoms primarily in the upper extremities, neck and
shoulders [21].
Furthermore, highest occurrence rates of UEMSDs
have arisen in industries where a substantial amount of
repetitive, monotonous, and forceful exertion exists at
work [19]. UEMSDs affect the soft tissues of the upper
extremity in different ways. UEMSDs can be temporary if
a rate of work vs. rest is appropriately provided.
Nevertheless, they can become permanently disabling
when exposures to ergonomic risk factors or poor work
conditions are prolonged. Repetitive exertions, awkward
posture, and mechanical pressure have been recognized as
important etiological factors for chronic UEMSDs. For
instance, long hours of sitting in a static posture and
repetitiously keying are considered to influence the
development of musculoskeletal symptoms among VDT
operators [20]. In particular, the etiologic significance of
psychosocial factors impacting musculoskeletal problems
has been reported [21,22,23].
1.3. Back Injuries
Human back is the most frequently injured section of
the body (22 percent of 1 several million injuries) with
overexertion being the most common cause of these types
of injuries [24]. Nevertheless, many back again injuries
develop over a lengthy period of time by a repetitive
launching of the discs caused by incorrect lifting methods
or additional exertions. In fact, 27 percent of most
industrial back injuries are associated with some form of
lifting or perhaps manual material handling. These types
of injuries are generally repetitive and result after months
or perhaps years of task performance. Frequently, injuries
that appear to be severe are actually the result of long-term
effect. The discs of the back again vary in size, rubber-like
pads filled with solid fluid, which serve as shocks. All the
forces that come over the spine compress these disks, as a
result of continuous and repeated squeezing. In some
circumstances, devices can rupture and stick out
producing pressure on the vertebral nerve resulting in back
pain [24].
1.4. Lower Limbs WMSDs
Lower limb WMSDs are currently an issue in various
occupations. They tend to become related with disorders
in other parts of the body. Though the epidemiology of
these WMSDs has received modest consciousness, there is
appreciable proof that some activities (kneeling/squatting,
rising stairs or ladders, weighty lifting, walking/standing)
are essential risk factors for their advancement. Other
causes for extreme lower limb WMSDs are related to slip
and trip hazards [25]. Regardless of the short awareness
given to this kind of WMSDs, they deserve significant
concern, since they are mostly sources of high degrees of
immobility and thereby can considerably reduce the
quality of life [25].
1.5. Risk Factors of WMSDs
At least reasonable proof for causing WMSDs include
heavy physical function, smoking, high body mass index,
high psychosocial job demands, and the presence of
comorbidities. The most commonly reported biomechanical
risk factors with at least reasonable proof for causing
WMSDs include extreme repetition, awkward postures,
and heavy lifting. Additional large methodological quality
studies are needed to further understand and provide stronger
evidence of the relationship between risk elements and
WMSDs [14]. The primary factors that contribute to
MSDs as with most chronic illnesses have multiple risk
factors; both occupational and nonoccupational. In
addition to function demands, other aspects of everyday
life, such as sports and household routines, may cause
physical tensions to the musculoskeletal tissues. The
musculoskeletal and peripheral lack of tissues are affected
by systemic conditions such as rheumatoid arthritis, gout,
American Journal of Sports Science and Medicine 29
and diabetes. Risk differs by age, gender, socioeconomic
status, and ethnicity. Additional suspected risk factors
consist of obesity, smoking, muscle power and other
aspects of work capability [13].
1.6. Cost of Occupational WMSDs
The actual cost of occupational MSDs is usually not
known. Estimates vary with respect to the method used. A
traditional estimate previously published by NIOSH is $13
billion dollars annually [14]. Other folks have estimated
the cost at $20 billion annually [16]. Regardless of the
estimate utilized, the problem is large both in health
insurance and economic terms. WMSDs are a major
component of the frequency of work-related illness in the
United States. The California Workers’ Compensation
Company (a nonprofit research institute) estimates that
upper extremity MSDs claims by workers are averagely
estimated to be $21, 453 each [17]. Back pain is by far one
of the most prevalent and costly MSDs among United
States sectors today. Recent analysis from the 1988
Occupational Health Supplement in the National Health
Interview (an ongoing household based survey) shows that
the overall prevalence of self reported back pain from
repeated activities on the most recent work was 4.5
percent, or perhaps 4.75 million workers in the US [17].
The mean cost per occurrence of compensable low-back
discomfort was reported to be $8, 321 in 1989 [15].
Stretching refers to the act of performing a certain
exercise to enhance joint range of motion, while versatility
is traditionally considered the joint range of motion that
can be measured [38]. There are three prevalent types
of stretching; proprioceptive neuromuscular facilitation
(PNF), stationary and isometric stretching. Proprioceptive
neuromuscular facilitation stretching combines fixed and
isometric stretching methods. Most advocates of extending
programs recommend PNF stretching out [39]. PNF stretching
out allows the muscle to become stretched to a greater
level by increasing the receptor signals through a 5-10-second
voluntary muscle compression followed by a 5-10-second
voluntary muscle rest. With the hold-relax PNF technique,
the muscle is placed right into a static stretch. The person
is usually instructed to “hold” and contract the muscle
against resistance from a partner intended for 10 seconds.
The person can now be instructed to “relax”, as well as the
partner slowly moves the muscle to a new stationary position.
The technique is repeated two to three times. If improperly
performed, stretches may also cause or worsen injuries [40].
Stretching out programs are intended to reduce the
occurrence and/or severity of accidental injuries by
increasing flexibility. Versatility is commonly defined as
the range of motion possible around a specific joint or
series of joints, which is applied in many clinical studies.
In terms of function, flexibility refers to modifications in
our length of a muscle tendons unit brought about by
alterations of its viscoelastic properties. Viscoelasticity is
a measure of a tissue’s ability to deform or modify length
when a load is usually applied over time and to continue
its original size and shape if the force is removed, very
much like stretching and liberating a rubber band. Several
laboratory researches have demonstrated that stretching
leads to elongation of the muscle tendons unit, reductions
in maximum force, rate of pressure production, and tensile
tension on the muscle tendon device [41,42]. Therefore,
stretching seems to alter the viscoelasticity from the
muscle tendon unit, leading to less stiff tissues. These
types of changes increase the distance the tissue can
stretch and also the force required to tear the muscle
tendon unit, producing injury less likely. The supposition
is that, for individuals with brief or “tight” muscles,
stretching out increases flexibility by lengthening the
tissues to a more physiologically normal range, promoting
ideal function and reducing the chance of musculoskeletal
injury [41,42].
Table 1. Symptoms of different types of MSDs [25,26]
Type of musculoskeletal disorders
Symptoms
Neck and Shoulder disorders
Myofascial pain disorder
Discomfort and tenderness in the throat, shoulder and arm muscle mass. Painful trigger points after touch.
Cervical spondylosis
Intermittent/chronic neck and shoulder discomfort or stiffness, headache, hands and arm pain, tingling,
tingling and clumsiness.
Thoracic outlet syndrome
Pain in shoulder, arm or hand, numbness, tingling of fingers, muscle weakness/fatigue, cold arm or hand.
Rotator cuff tendinitis/tears
Discomfort and stiffness in shoulder blades associated with backward and upwards arm movements. Weakness
of rotator cuff muscle.
Hand and wrist disorders De
Quervain’s disease
Carpal tunnel syndrome
Soreness in thumb and arm area when grasping, pinching, twisting.
Hand or finger numbness, pain, tingling, burning, clumpiness. Eventual muscle weakness and atrophy.
Symptoms often worse with increased activity.
Guyon’s syndrome
Symptoms begin with a feeling of pins and needles in the ring and index fingers.
Back disorders
Herniated spinal disk
As well as leg numbness, tingling discomfort, weakness. Worsens with breathing problems, sneezing, sitting,
driving, twisting forward.
Lower back pain
Pain, stiffness in lower spine and surrounding tissues.
Sciatica
Pain from lower back or hip radiating to the buttocks and legs. Leg weakness, numbness or tingling. Possible
causes are prolapsed intervertebral disc pr
essuring the sciatic nerve, worsened with prolonged sitting or
excessive bending/lifting.
Lower limbs
Hip/thigh conditions
Osteoarthritis (most frequent), Piriformis Syndrome, Trochanteritis, Hamstring strains, Sacroiliac Joint Pain;
Knee / lower leg
Osteoarthritis, Bursitis, Beat Knee/Hyperkeratosis, Meniscal Lesions, Patellofemoral Pain Syndrome, Pre-
patellar Tendonitis, Shin Splints, Infrapatellar Tendonitis, Stress Fractures;
Ankle/foot
Achilles Tendonitis, Blisters, Foot Corns, Halux Valgus (Bunions), Sludge hammer Toes, Pes Traverse Planus,
Plantar Fasciitis, Sprained Ankle, Tension fractures, Varicose veins, Venous disorders.
30 American Journal of Sports Science and Medicine
2. Method
Specific keywords on work related Electronic databases
including PubMed, Sciencedirect, Safety Article Archive,
and Google Scholar, (from 1990 to 2017) were searched
for the following keywords and combinations of these
words: workplace, stretching, exercises, injury, work,
prevention, safety, occupation, and ergonomics. Printed
materials, including industry magazines and professional
journals were also searched. Studies that do not focus on
the benefits of stretching exercise were excluded simply
because the present study examines prevention of work-
related musculoskeletal disorders through stretching
exercises.
Figure 1. Illustration
3. Result and Discussion
Three studies that evaluated stretching programs at
places of work demonstrated that this kind of exercise
improves flexibility. Nevertheless, one study lacked a
control group, [44] whilst two studies failed to associate
improvements in flexibility with meaningful outcome
measures including injury incidence or intensity [44,45].
Further studies are needed to define more clearly the
contributions of stretching programs to injury prevention.
The enhanced power demonstrated by manual managing
workers who stretch is a crucial finding in the real world
of workers who bend, lift up, carry, pull, and doormat
many hours a day [45]. The current narrow concentrate on
flexibility might be overlooking this unique aspect of
stretching that could lead to reducing injuries related to
employee fatigue. The reductions in injury severity and
connected costs found in firefighters is surely an important
aspect of stretching at the office [46]. Others explained the
cost savings coming from decreasing injury severity and
time loss. A review of worksite physical therapy exercise
applications indicates that the greatest expenses associated
with work injuries are by worker absence and time-loss
compensation rather than medical care [47]. Waddell,
Hess and Hecker [43,48] further noted that workers with
back again injuries have a reduced likelihood of returning
to work if they happen to be off work for longer than six
weeks. All those off work for longer than six months have
less than a 50-percent chance of ever returning to effective
employment, and for those in whose disability lasts longer
than a 12 months, the likelihood drops to 25 percent. In
this regard, minimizing time loss and damage severity is
meaningful to workers and employers being injury
prevention. If decreased severity is indeed a product of
stretching programs, this may perhaps be as important a
result as decrease of injury occurrence [43].
Studies on industry based stretching programs to
mitigate Work-related Musculoskeletal Disorders
(WMSDs) are discussed in the following: stretches in
computer work, heavy work being the the most common
complaints. Function extensive use of computers boosts
the risk of developing several types of symptoms,
including musculoskeletal discomfort, exhaustion,
eyestrain, and mood disruptions [49,50,51,52]. Growing
concerns over disabling upper-extremity injuries coming
from computer intensive work have been well-publicized.
Nevertheless, symptoms in the neck, shoulder blades, back,
and eyes are more prevalent. Matias, Salvendy and
Kuczek [53] referred to an 8-38 percent incidence and
predicted a 40 percent probability of hand injuries in
computer employees. Nainzadeh, Malantic-Lin, Alvarez
and Loeser [52] reported an 80 percent prevalence of
tension neck syndrome in computer (office) workers.
Visible symptoms occur in 50-90 percent of computer
workers [51,54]. The prevalence and severity of
symptoms are significantly correlated with the amount of
period spent performing computer jobs [53].
Jepsen and Thomsen [57] examined the effects of
stretching on the prevention of upper limb disorders in the
right arm among computer providers. They conducted a
American Journal of Sports Science and Medicine 31
controlled study of 184 personal computer PC operators,
within two diverse divisions that spend their particular
workday at computer work stations. All participants spent
at least 20 percent of their time for computer workstations.
To set up a reference point, all of the subjects completed a
questionnaire and a nerve examination. The stretching
treatment consisted of a physiotherapist teaching
stretching exercises based on neurodynamic concepts. The
physiotherapist prescribed four different stretching
exercises for the intervention subjects. Each of the several
stretches focused on a different area of the right arm; the
volar forearm flexors, the pronator muscle, the typical
nerve and the radial lack of. The control group would not
engage in any stretching. The experiment lasted for six
consecutive months. Toward the completion of the
experiment, all of the subjects took part in a follow up
neurological test and a questionnaire. The end result data
consisted of self reported discomfort levels and
neurological results. The researchers found a substantial
improvement with regard to the function of the pronator
muscle. Mechanosensativity was significantly improved
intended for the median nerve. They finally concluded that
stretching alone could hardly be identified as a single way
of preventing upper extremity disorders among people
who work at computer system workstations [57]. The
influence of rest breaks and stretches on symptoms and
performance of data-entry workers has been examined in a
jointly conducted study by researchers at the Countrywide
Institute of Occupational Security and Health (NIOSH)
and the Internal Revenue Service (IRS). The subjects were
randomly divided into two groups. One group was
instructed to perform brief flexibility exercises during
breaks. The other group, which is the control group, did
not perform stretching. In the group that performed the
stretching, workers reported stretching during only 25
percent of the conventional breaks and 39 percent of
supplementary fractures. The study found no significant
effects of stretching out on discomfort or overall
performance. The researchers concluded that since the
study subjects had a low compliance in performing the
stretching, the influence of the assessment could not be
decided. They also suggested that further research on
stretching and exercise compliance is necessary [58].
Herbert and Noronha [55] used meta-analysis to group
the outcomes of comparable studies. The analysis contains
five studies that looked into the effects of stretching on
suspended onset of muscle soreness. An overall total of 77
subjects took part in the study (27 had been allocated to
the stretching organizations, 20 subjects were invested in
control groups, and 35 were allocated to both stretch out
and control groups). The stretch times for subjects varied
between 300 mere seconds and 600 seconds (five to ten
minutes respectively). The results showed that stretching
before and after exercise decreases muscle mass soreness
within 72 hours. The authors felt that as this was so
insignificant, virtually all athletes would not use stretching
out to prevent muscle soreness. Herbert and Noronha [55]
reviewed two studies that evaluated the influence of
stretching on the risk of damage in new military
employees. The first study analyzed the effect of
stretching leg muscles and the risk of injury to specific leg
injuries; lesions to the Achilles tendon, lateral ankle joint
sprains, stress fractures towards the foot and tibia,
periostitis, and anterior tibial area syndrome. The second
study evaluated the effect of stretching half a dozen
muscle groups in the lower branches (legs) on the risk of
any kind of injuries to the lower legs. The subjects were
defined as injury free of charge if they were able to go
back to full duty without a sign on the following day. The
aforementioned studies produced similar evaluations of
risk reduction. A total of 2630 subjects participated in the
two studies. The authors reported that there was a
inconsistency in the sample size since military personnel
allocated subjects to different platoons during the test. A
total of 181 accidental injuries occurred in the two
stretching organizations, and 200 injuries happened in the
control group. Both studies revealed that stretching just
decreased the risk of injury simply by 5 percent, which is
not significant. The authors concluded that stretching prior
to exercise does not prevent post-exercise muscle soreness.
They also discovered little support for the idea that
stretching immediately just before exercise can prevent
possibly extreme or acute workplace injuries.
A study of 469 city and county firefighters evaluated
the effectiveness of a flexibility program on function
related injuries [56]. Specifically, researchers analyzed the
incidence, cost and severity of joint accidents between
groups of firefighters that stretched and groups that did
not stretch. The stretching program consisted of one
regularly 30-minute session during a six month period.
Each extending session included twelve diverse exercises.
The subjects that participated in the stretching out
program were more flexible than subjects who did not
participate. Throughout two years, the group of medical
personnel that participated in stretching out incurred 48
injuries while the non-stretching group experienced 52
injuries. The injury types were not described. The cost of
the injuries was significantly distinct between the two
groups. The entire cost of injuries (medical and indemnity)
for the number of subjects that stretched was $85, 371,
while the expense of injuries for the subjects of non-
stretchers were $235, 131. This suggests that injuries
suffered by the firefighters that took part in the workplace
stretching program was less expensive than injuries
incurred by non-stretchers [56].
3.1. The Benefit of Workplace Exercises
Program
There is certainly an acceptance that currently there is
little or no statistically significant empirical evidence of
exercises for decreasing MSDs symptoms. Nevertheless,
there is anecdotal evidence [30]. In this situation, coupled
with some requests for information upon exercises that
might be beneficial, the decision was made to perform this
analysis, which is a review of related literature to identify
reportedly potentially helpful exercise examples.
There is limited information in studies by HSE Books
[29] provided to those who suffer from musculoskeletal
discomfort during repeated or static utilization of upper
limbs [29]. HSE books [29] advised that taking breaks is
helpful, but there is no additional information on what
employees can carry out during these breaks to maximise
the advantages in terms of reducing musculoskeletal pain.
Therefore, there is need to explore this area and identify
exercises that are reported to be beneficial to society.
32 American Journal of Sports Science and Medicine
A study conducted by Fenety and Walker [27]
determined the impact of regular workout at a workstation
upon musculoskeletal discomfort among workers. The
subjects of the study reported an immediate reduction of
musculoskeletal pain. This result exactly supports that of
Henning, Jacques, Sullivan and Alteras-Webb [31], where
it was determined that brief rest breaks combined with
workout were more effective than unaggressive rest
breaks for personally computer workers. This indicates
that active recovery is more effective in reducing
musculoskeletal discomfort than passive recovery. The
aforementioned studies [31] did not specify the kinds of
exercises used and whether stretching was included.
The research found that supplementary fractures that
were intended to include extending breaks reliably
minimized pain and eyestrain without impairing
productivity. Low compliance in performing stretches
prevented a legitimate assessment of stretching results
[28]. Another study looked into the effect of exercise at
the office (targeting neck, shoulders as well as the upper
back) on seventy-two computer operators over a period of
four weeks. They concluded that most topics found the
resistance plus the stretching exercises easy to do,
performed all of them 1 to 2 times daily and said they
reduced distress. Kietrys, Galper and Verno [32] likewise
recommend further research to examine the optimal type
and rate of recurrence of at-work exercise [32].
Another study conducted by Lock and Colford [30]
clearly a analyzed international literature regarding the
benefits of limbering up exercise at work, including the
benefits of reducing symptoms of musculoskeletal
discomfort. Limbering up is known as moderate exercises,
which may consist of warming up and/or stretching
performed every day and regularly throughout the day.
The study concluded that there was not enough proof to
recommend health and fitness programs, and that there
was also insufficient evidence to recommend limbering up
programmes to companies. This is because the evidence
for the advantages of limbering up exercises had not been
specific or absolutely reliable [30].
Omer, Ozcan, Karan and Ketenci [33] also carried out a
study on the effectiveness of training and workout
programs in the management of MSDs. They trained the
participants in mobilisation, stretching out, strengthening
exercises, and found that these exercises decreased
reported experiences of MSDs pain and level of
depression within participants in the short term. The
methods used by companies to reduce the occurrence of
WMSDs and injuries are stretching and adaptability
exercise programs [36]. There is a developing interest in
stretching exercises to reduce the dangers of WMSDs and
injuries at office. Presently, very little is known regarding
the industry-specific outcomes of stretching programs.
3.2. Criteria for an Effective Workplace
Stretching Program
Stretching is a form of physical activity in which a
specific skeletal muscle mass is deliberately elongated to
its fullest length to be able to improve the muscle’s felt
flexibility. Benefits of stretching may include improved
flexibility, improved range of motion inside joints,
improved circulation, increased posture, and stress relief.
It is generally believed that stretching prior to or after
physical activity can decrease the chance of a strain or
twist injury by increasing the flexibleness of muscles,
tendons and ligaments, which in turn increases the
mobility in a joint or number of joints. Advocates of place
of work stretching programs claim that these types of
programs have reduced and prevented sprain and stress
injuries. While these reviews are frequently published in
journals, they are typically depending on uncontrolled
and quasi-experimental in house evaluations that rely on
self-reported outcomes rather than objective methods [37].
According to Hess and Hecker [43], the following are
considered the criteria for an effective stretching program
at workplace.
a) Warm-up for five minutes prior to stretching.
b) Exercises should be tailored to commonly
performed job duties.
c) Stretch regularly: a minimum of two–three days/week.
d) Perform stretches correctly.
e) Hold stretch 15–30 seconds.
f) Two-three repetitions per muscle group.
A person can use a band or towel, which is helpful in
moving the hand while performing the exercises.
Moreover, a suitable exercise can be chosen depending on
the person’s occupation. The following Table 2
summarizes the commonly performed exercises, which are
also mostly recommended [60-67].
Table 2. Upper limb stretching exercises
Name of exercise
Description
Picture
Eyes Sit up straight, face forward and repeat this sequence several times
without moving the head. Look up, then down. Look left, then right.
Neck stretches retraction Pull head back as far possible and down slightly. Hold posture for 10 –
15 seconds. Return your head to the centre Repeat 2 or 3 times.
Rotate Head From Side To Side Slowly turn your head left as far as you can. Hold posture for 10 – 15
seconds. Return your head to the centre. Turn your head in the
opposite direction and hold for 10 – 15 seconds. Repeat 2 or 3 times.
Tilt head From Front To Back
Tilt your head slowly back, far enough so you can look up. Hold
posture for 10-15 seconds. Return slowly to a normal position, then tilt
forward to stretch the back of your neck and hold for 10 – 15 seconds.
Repeat 2 or 3 times.
American Journal of Sports Science and Medicine 33
Name of exercise
Description
Picture
Tilt head From Side To Side
Keep your face looking forward as you slowly tilt your head over to
your shoulder. Don't go so far that you touch your ear with your
shoulder. Hold posture for 10 – 15 seconds. Return your head to centre
position. Move your head to your opposite shoulder and hold for 10 –
15 seconds. Repeat 2 or 3 times.
Neck protraction Push head forward as far possible and. Hold posture for 10 – 15
seconds. Return your head to the centre Repeat 2 or 3 times.
Chin Tuck
Raise the head to straighten the neck. Tuck the chin in and downwards,
creating a double chin. Hold for 10 seconds and repeat several times.
Cross-Chest Stretch Pull your left arm across your chest and push on your elbow close to
your chest with your right hand. Hold for 10 – 15 seconds. Repeat 2 or
3 times.
Triceps Stretch Raise right arm over your head with elbow pointing towards the
ceiling. Pull down to elbow with opposite arm and lean arm towards
the opposite side. Hold for 10 – 15 seconds. Repeat 2 or 3 times.
Biceps Stretch Reach arms behind your back and interlock fingers Slightly raise arms
and pull them away from your trunk. Hold for 10 – 15 seconds. Repeat
2 or 3 times.
Reach for the Sky Raise hands over head, stretching as high as possible.Then bring arms
back down. Hold for 10 – 15 seconds. Repeat 2 or 3 times.
Protracting and Retracting the
shoulders
-
While standing, slowly take your shoulders forward as far as possible,
as if you were trying to make them touch one another in front of your
chest hold for 10 – 15 seconds. Then take them back as far as possible,
squeezing the shoulder blades together and hold for 10 – 15 seconds.
Repeat 2 or 3 times.
Shoulder Shrugs Slowly lift your shoulders up as if you were attempting to touch them
to your ears. Lift as high as you can and hold for 10 – 15 seconds.
Repeat 2 or 3 times
Palm Press Place palms together, point fingers toward ceiling. Keeping palms
together, try to push heels of hands towards the floor. Hold for 10 – 15
seconds Repeat 2 or 3 times.
Wrist Flexor Stretch Keeping elbow straight, grasp the hand and slowly bend wrist back
until stretch is felt. Hold for 10 – 15 seconds Repeat 2 or 3 times.
Wrist Extensor Stretch Keeping elbow straight, grasp injured hand and slowly bend wrist
forward until a stretch is felt. Hold for 10 – 15 seconds Repeat 2 or 3
times.
Wrist Radial / Ulnar Deviation
Grasp injured hand with the other hand and gently stretch the hand and
wrist from side to side as far as possible. Hold for 10 – 15 seconds
seconds. Repeat 2 or 3 times.
Forearm Pronation Stretch With an injured hand in a handshake position, grasp and slowly turn to
palm up until stretch is felt hold for 10 – 15 seconds and Repeat 2 or 3
times
Finger Flexion / Extension Actively bend the fingers of the injured hand. Start with knuckles
furthest from palm, and slowly makes a fist. Hold for 10 – 15 seconds
and Repeat 2 or 3 times.
Pectoralis Major Stretch Place both arms directly behind you against a flat surface with arms
parallel to the floor. Push against a flat surface until stretch is felt in
chest Hold for 10 – 15 seconds. Repeat 2-3 times.
34 American Journal of Sports Science and Medicine
Name of exercise
Description
Picture
Lying Abdominal Stretch Lie on front side and push upper torso upwards with arms until stretch
is felt. Hold for 10 – 15 seconds Repeat 2-3 times.
Side stretching From a neutral standing position slowly bend to the left or right Hold
for 10 – 15 seconds Repeat 2-3 times.
Oblique muscle stretch From a standing neutral position, cross your arms across your chest.
Keep your back straight and slowly rotate your shoulders to each side.
Repeat 10-15 times.
Table 3. Back stretching exercises
Name of exercises
Description
Pictures
Cat and Camel On all fours, assume a “hump” back position by arching the backup.
Hold briefly and then slowly lower the back into a sagging position
Repeat 10-15 times.
Lumbar Rotation Slowly rock knees from side to side in a pain free range of motion.
Allow back to rotate slightly. Repeat 10-15 times.
Tail Wag On all fours with back maintained in a neutral position, gently move
hips toward the rib cage to side bend trunk. Hold briefly, then
alternate and do the other side. Repeat 10-15 times.
Latissimus Dorsi Stretch Begin by kneeling and extending forward until a stretch is felt. Slide
hands forward and push buttocks backward Hold for 10 – 15 seconds
Repeat 2-3 times.
Mid Back Stretch With hands on the small of the back, slightly bend back until stretch
is felt Hold for 10 – 15 seconds Repeat 2-3 times.
Table 4. Lower limb stretching exercises
Name of exercise
Description
Pictures
Standing Quadriceps Stretch Pull heel toward buttocks until a stretch is felt in front of the thigh. Keep
leg close to body with knee pointing to the floor. Hold for 10 – 15
seconds Repeat 2-3 times.
Lying Quadriceps Stretch Lie on your side. Pull heel toward buttocks until a stretch is felt in front
of the thigh Hold for 10 – 15 seconds Repeat 2-3 times.
Lying Hamstring Stretch Slowly bring the knee towards the chest. Gently extend leg with knee
slightly bent and hold when in a comfortable stretch. Hold for 10 – 15
seconds Repeat 2-3 times.
Sitting Hamstring Stretch Bend knee of left leg and keep right leg extended with the knee slightly
bent. Bend at the waist towards your left foot. Hold your lower leg for
support. Hold for 10 – 15 seconds Repeat 2-3 times.
Standing Hamstring Stretch Left leg in front of you. Bend right knee. Lean forward, placing hands on
bent leg. Keep back straight. Hold for 10 – 15 seconds Repeat 2-3 times.
Soleus (Lower calf) Hands against the wall. Keep the back leg straight, bend knees of both
legs. Push heels down and slowly lean forward until a stretch is felt in the
back of the calf Hold for 10 – 15 seconds Repeat 2-3 times.
Gastrocnemius (Upper calf) Hands against the wall. Keep back leg straight Push heels down and
slowly lean forward until a stretch is felt in the back of the calf Hold for
10 – 15 seconds Repeat 2-3 times.
Hip Adductors stretching Gently push knees to floor until a stretch is felt. Keep back straight. Hold
for 10 – 15 seconds Repeat 2-3 times.
Hip Abductors stretching Cross your right leg over your left leg. Look over your right shoulder
while turning your trunk and pushing back on knee with left elbow Hold
for 10 – 15 seconds Repeat 2-3 times.
American Journal of Sports Science and Medicine 35
Name of exercise Description Pictures
Hip Flexors/Extensors Slowly lean and push hip to floor until a stretch is felt in front of hip Hold
for 10 – 15 seconds Repeat 2-3 times
Gluteal Muscles stretching Place right foot above left knee. Slowly lift left leg towards the chest.
Keep arms flat on floor Hold for 10 – 15 seconds Repeat 2-3 times.
Anterior Tibialis Stretch
Sit in a chair and cross your right leg onto your left thigh. Your
malleolus, or ‘ankle bone’, should be about 2 inches off your thigh. With
your left hand, grasp the top of your foot and pull your foot towards your
left side, making sure movement occurs at the ankle joint. A stretch
should NEVER HURT! Attain a good, pain free stretch and hold for 15
seconds, then switch and stretch left leg,. Repeat that 2-3 times.
Plantar flexion stretches
Point the foot down against resistance of the tubing. Let up slowly Repeat
2-3 times.
Dorsiflexion stretches Pull the foot towards the face against the resistance of the tubing. Lower
slowly Hold for Repeat 2-3 times.
Inversion stretches Turn the sole of the foot inward against resistance of the tubing. Let out
slowly. Keep knee pointed up. Repeat 2-3 times.
Eversion stretches Turn the sole of the foot outward against resistance of the tubing. Let in
slowly. Keep knee pointed up. Repeat 2-3 times.
Seated Calf Stretch In a sitting position, loop a towel around the ball of your foot. Gently pull
back on the towel. The knee should be straight. Hold for 10 – 15 seconds
Repeat 2-3 times.
4. Conclusion
This study explored the latest research literature on
place of work stretching exercise programs and their
influence on reducing work-related MSDs in various
occupational groups. While this study supports that
stretching improves flexibility/ROM and personal value,
stretching alone may not prevent work-related
musculoskeletal disorders and injuries. Some studies also
suggested that weight training, conditioning, and warm-up
play an important role in preventing work-related MSDs.
It should be noted that work-related MSDs are costly to
organizations, and also cause employee working errors
that result in low quality of work and decreased
operational productivity. Overall, the present study
illustrated a few favorable outcomes of stretching exercise
programs in several occupations, but it is controversial to
accomplish a definite response about the exploitation of
stretching in preventing work-related musculoskeletal
disorders and accidental injuries.
Acknowledgements
The authors express stupendous gratitude to the Libyan
Ministry of Education for awarding scholarship to Qias
Gasibat, and appreciate the effort of Sultan Zainal Abidin
Universiti, Malaysia for providing the necessary facilities
to conduct this study.
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