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CDHS Wellness

Welcome to the CDHS Wellness Challenge—Stretch It Out! This site will provide information about the challenge, including rules for the challenge, the award process and instructions for using the Café Well website. 
The Stretch It Out! Wellness Challenge
The Stretch It Out! challenge will begin on September 1, 2013 and will end on October 14, 2013. 
Each participant is encouraged to take stretch breaks throughout the day, with the goal of stretching for five to ten minutes every two hours. The employee will then log in to Café Well and enter the amount of time they have spent stretching each day.
At the end of the challenge, three participants will receive a $50.00 gift card. 
The Rules of the Challenge
The Stretch It Out! challenge is for CDHS employees only. While we encourage employees to stretch on a daily basis, employees should only enter the amount of time spent while stretching at work.
Participants are asked to be honest when entering the amount of time they have spent stretching.
Participants have until midnight on October 15th to enter the amount of time spent stretching while at work on the Café Well website.   
CDHS has been provided with 500 stretch bands to give to staff. This limited number of bands are available on a first come, first serve basis. These bands have been distributed to contacts throughout the department. Please contact Laura Koeneman if you are not aware of who has the bands in your area.
The Award Process
Twenty employees who have entered the highest amount of time spent stretching at work will be entered into a drawing to receive a $50.00 gift card. Three $50.00 gift cards will be awarded. The drawing will be random and will be conducted by the CDHS Safety and Risk Manager.
Winners will be asked to fill out the CDHS “Rewards and Incentives Form”. Failure to do so will result in another employee being selected to receive the award.
Instructions on how to use the Café Well Website
Click Here to join the challenge.
If you’ve already created an account on Café Well, click on “Login” and enter your login information. 
If you haven’t created an account on Café Well, click on “Sign Up”. You can select “Sign Up with Email” or “Sign Up with Facebook”. Fill out the requested information. 
When logged in, you should see the “CDHS Stretch It Out! Challenge” under your health activities. Click on “Join Activity” and you’re ready to get started!

Regular stretching can help to improve balance, strength and flexibility. However, if done incorrectly, stretching can also lead to an injury. To help you avoid an injury, here are some tips to help you stretch safely:
·         Check with your doctor or health professional before stretching if you have an injury or are unsure of how to stretch properly. 
·         Warm up your muscles before stretching, such as walking for 10 minutes.
·         Don’t bounce when stretching. Bouncing while stretching may cause small tears in muscle fibers.
·         Hold the stretch for 10 to 30 seconds, then switch sides and repeat the stretch.
·         Breathe normally while stretching. 
·         Only stretch to a comfortable point. If you feel pain, release the stretch immediately.

Micro-Break Stretches                                                  Computer Stretches #1
Back Stretching Exercises                                           Computer Stretches #2