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UnityPoint Clinic Urgent Care - Sunnybrook

5885 Sunnybrook Drive
Sioux City, IA 51106

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Restore Your Body's Vitality and Well-Being with Dynamic Stretching

Sioux City, IA-- How many of you would like to have more energy within seconds? Would you enjoy the benefits of having less stiffness and pain, or muscle tension in your upper back, neck, or shoulders each day?  Would having less stiffness and pain to your lower back, knees, or wrists improve your daily well-being and productivity? Do any of you suffer from frequent headaches or pain making it difficult for you to be productive and concentrate, or even control your temper at work or at home? 


By performing a Blue Zone Project® recommended worksite principle, the UnityPoint Health - St. Luke’s Dynamic Stretching Program, one to three times daily or up to every hour, you will see your daily vitality and well-being be optimized!


Your body is a unique, one of a kind masterpiece, and it was created to move!  You must choose to stay physically active daily for 30 or more minutes, which will energize your body, bring focus and creativity to your mind, and allow your spirit to soar over and through the difficulties and challenges of life.  Moving your body frequently, improving your posture and work habits, and adding the occasional dynamic stretches are very important for the reversal of our daily awkward, repetitive, and prolonged postures used throughout the day at work, at home or at play. 


Some common awkward posture habits leading musculoskeletal risk factors for stiffness, pain, or musculoskeletal injuries overtime are;

1) Lifting, forward bending, or reaching away from your body with your feet close together (shoulder width or narrower apart and directly across from each other) and not in a WorkSmart staggered stance athletic ready posture

2) Sitting with legs crossed, pulling your legs back underneath your chair, sitting on your feet, or sitting with your hips spread wide apart and slouching

3) Reaching or lifting above shoulder level with your arms fully extended

4) Using your fingertips (awkward pinch posture with high forces), instead of your whole hand to operate your mouse

5) Prolonged awkward forward head posture (looking down) while texting, using your smartphone or tablet while walking, or playing video games and cradling the phone between your neck and shoulder


Overtime if these awkward and high force posture habits are not corrected and dealt with pro-actively, they may lead to excessive discomfort, stiffness or pain, increased stress and muscle tension, or even a musculoskeletal injury.  Performing the St. Luke’s dynamic stretches will reverse the daily awkward, repetitive and sustained postures which also encourage the reduction of daily stress and muscle tension.  By reducing muscle tension, stiffness and pain, your body and mind will receive that energy boost needed to perform at your best and will even help improve your daily rest and recovery.


Dynamic stretches should be performed one to three times daily or you may perform three to five of your favorite dynamic stretches up to every hour (as needed) by your body’s fatigue, stiffness, or pain level. Repeating these stretches one to two times a day is recommended for most eight hour jobs. However, for those who work 10-12 hour work shifts, I recommend performing these dynamic stretches two to three times daily. The best time to perform these dynamic stretches is before work or at the start of each workday, after lunch or mid-shift break, at the end of the workday, after work, mid-morning or mid-afternoon, and before bed to improve your daily rest and recovery.


Contact Erik Nieuwenhuis, MS, PT, CAFS, to purchase the St. Luke’s Dynamic Stretching Program and poster for yourself or for your company, organization, or group to reduce stiffness and pain, stress and muscle tension and to improve your energy level and vitality, productivity and well-being. Email or call 712-279-1842 (office) or 712-574-5604 (cell).   


Disclaimer:  These dynamic stretches should not be forced, and not cause moderate or severe pain.  However, some discomfort to minimal pain may be expected with many of these dynamic stretches.  Listen to your body, as you know it better than anyone else and if any dynamic stretch is too uncomfortable or painful, stop performing that specific dynamic stretch and contact your physician or physical therapist.