Occupational Health and Safety Management System

PROGRAM N°: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 1 of 12

INTRODUCTION:

The promotion of the active breaks program consists of implementing an action plan.
coordinated and with joint effort between workers and general management. That
promote health and prevent disease, considering that a large part
during the day, one stays in the workplace; measures are sought to be adopted
encourage the implementation of active breaks during work hours for
prevention of the occurrence of occupational diseases and/or disorders
musculoskeletal.

SCOPE:
This program is aimed at all collaborators and contractors of
VHA S.A.S. CONSTRUCTIONS

What is an active break?

It is a break during the workday where short-duration exercises are performed and
high efficiency, considering appropriate and safe techniques, of breathing,
warming up, stretching and relaxation. Exercises are developed in and for the different
body segments including visual and facial muscles.

What are the objectives of active breaks?

Prevent musculoskeletal disorders caused by static or dynamic risks.

Reduce physical and mental fatigue and increase productivity levels.
Breaking the monotony of work and reducing stress levels
occupational.
Be aware that comprehensive health is the responsibility of each individual.
 Occupational Health and Safety Management System

PROGRAM No: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE PAUSE PROGRAM Version: 001

Page 2 of 12

What is the function of active breaks during the workday?

Continuous movements or the sedentary postures to which one is subjected

personal in different jobs generates disorders in the muscles that
they cause loss of mobility and limit daily life.
As a consequence, signs and symptoms such as loss of movement appear.
cases of deterioration, up to partial loss of function of the compromised segment.
This generates limitations in the normal development of tasks and poses risks to both the
individual work as collective.
How do active breaks contribute?
These pauses can be done in just 5 minutes and their daily practice will contribute to:
Recover flexibility and muscle strength.
Reduce physical and mental fatigue.
Activate blood and energy circulation.
Improve breathing.

When should they be carried out?

Active breaks should be performed every day, at any time during the day.
work, voluntarily, in groups, guided by the leaders or when the organization
determine.
What are the phases?
Each section of active breaks consists of three fundamental phases that
they must develop in order:
First phase: joint mobility
It aims to prepare the joints and soft tissues (muscles, tendons)
and ligaments) for stretching or strengthening

Second phase: development of the central activity

 Occupational Health and Safety Management System

PROGRAM NO: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 3 of 12

Stretching: the activity itself according to the chosen exercise that has
to relax the muscles, activate circulation, and improve posture.
Muscle strengthening: it will be achieved after frequent practice and
constant of the previous steps.

What is the sequence?

1. Initial preparation: it should be done in the morning or at the start of the workday.
Include joint warm-up exercises, muscle stretching, and techniques of
breathing.
2. Relaxation: includes the different exercises typical of active breaks and is
they develop in the workplace.
3. Recovery: it should be performed at the end of the workday including the
rest, gentle stretching, and breathing, in addition to complementing with a good
diet and restorative sleep.
How to organize an active break section?

Call, invitation, explanation of the meeting point or upon sounding the signal
assigned.
Routine selection: with the help of the brochure, choose the routine that best suits you.
the summoned population, request advice on occupational safety and health.
How to breathe?
It must be slow, rhythmic, and controlled
If you are bending forward to stretch a muscle, you will exhale while
this movement is made and then, during the stretching, we will breathe
slowly.
One should not hold their breath while maintaining muscle tension.
If this position prevents you from breathing naturally, it means you are not relaxed. We must
reduce the tension until it is possible to breathe naturally.
How to do stretches?
Correct
 Occupational Health and Safety Management System

PROGRAM NO: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 4 of 12

Breathe naturally
Relax
Tuning in to the body
Feel the stretch
Controlled movements
Do not cause pain

Incorrect

Hold your breath

To be in a hurry
Mental occupation
Stretching while tense
To swing
Stretch until it causes pain
Feeling uncomfortable
Compete

How to teach active pause exercises?

Clearly indicate the body's posture, especially the position of the feet and
the knees. (Legs shoulder-width apart, slightly bend the
knees
Describe the position that should be maintained, shoulders relaxed, back straight and
contracted abdomen.
Breathe normally.
Indicate the pace at which the exercise should be performed.
Indicate the number of times the movement is made.
Keep in mind that you should feel stretching but not pain.

Stretching exercises at your workplace

Bring your chin to your chest and

 Occupational Health and Safety Management System

PROGRAM NO: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 5 of 12

Help yourself with your hands to achieve greater sensation. Tilt your head as if trying to touch the...
a stretching in the neck muscles. hombro con la oreja, sentirá el estiramiento en
the face and neck.

After breathing deeply and slowly Bring your elbows back,

I turned my neck looking out stretching the muscles
over the shoulder, this way you will achieve pectorals, will feel a healthy
stimulate the rotator muscles tension and relaxation between
from the neck and you will allow to release the shoulder blades, with this
accumulated tensions. stretching you will achieve
alleviate fatigue of the
journey, especially when it involves a lot
hours of work in the same position.
Stand in a straight alignment from the back, take
his hand towards the back above the
Push the elbow backward, yes head, with the opposite hand,
it's well done, he must feel the push the elbow backward. The
stretching in the shoulder and the you will feel the stretching in the
arm. muscles of the arm, for
achieve it, try not to move forward the
neck.

Try to touch your fingers behind your back with a

arm over the shoulder and I took a foot with the hand of
another below. Bring the elbows same side, take it back
backwards and hold. You will achieve stretching the muscles of the
feel the pectorals and muscles of front part of the hip.
the arms. Keep your back straight.

Hug a knee with both arms

keeping the back and the leg
of support straight. You will feel inclined to bend your trunk as you raise your arm.
stretch in the gluteal region overhead. You will feel the
the supporting leg. It is important to stretch the muscles of the trunk.
let it focus and graduate the
 Occupational Health and Safety Management System

PROGRAM NO: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAKS PROGRAM Versión: 001

Page 6 of 12

breathing.

Raise your intertwined hands forward and

push by stretching the muscles Stretch the muscles of the
from the back and arms. Yes forearms, wrists and
wants to apply more pressure to fingers applying pressure
the muscles, carry the chin with the palm on the
toward the chest in the middle of the fingers
hands.

Neck stretches

Standing or sitting, with

From pie o sitting, the intertwined hands
we stretch laterally the behind the head
neck, tilting the head above the nape.
to one side helping each other Pull from the head to
hand in hand. take it down, without
move the trunk, until
let the chin touch the chest.
Standing or sitting, place Standing, with the legs
a hand over the forehead and separated and slightly
gently carry the head bent, we hold each other
a little back. I pulled with the ankles on the side
care of the head towards interior sine loosen them
back everything I can, without we stretch the back towards
move the trunk. above
Arm stretches

Standing or sitting, with the Standing or seated, with

slightly legs the arms over the
 Occupational Health and Safety Management System

PROGRAM NO: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 7 of 12

separated, we alternately stretch the arms head, one elbow is held with the hand of
trying to stretch one hand longer than the other otro brazo. Lentamente, tiraremos el codo
towards the nape.

Standing or sitting, we spend We intertwine the

the arm above the hands, with the palms
opposite shoulder, we stretch from the hands towards
helping each other in front, we stretch the
hand arms forward.

Standing or sitting, with one arm

bent from behind and below. The
another arm also bent by Standing, with the arm extended in
behind the head. They intertwine horizontal position, with the body
the fingers of both hands. Throw we grabbed onto a
with both hands in directions column and we rotate the torso to
opposites. stretch

We intertwined our fingers behind the

back. We will slowly turn the
elbows in, while
they stretch their arms. They raise the Raise the arms and hands to
arms behind until you notice the maximum and standing on tiptoe
shoulder and chest stretch
or the same arms. We will maintain
el pecho sacado y la barbilla hacia adentro.

Shoulder stretches

Put the arms

Standing or sitting, with the
behind the head,
arms stretched out glued to inspire u expire
body slowly.
 Occupational Health and Safety Management System

PROGRAM No: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAKS PROGRAM Version: 001

Page 8 of 12

Move the shoulders towards

Standing or sitting, I crossed a
up and backward and
doll over the other then down and forward of
intertwining hands. circular shape. Repeat in
Stretch and extend the arms opposite sense.
until the hands are left
over the head and
backwards.

Hand stretches

We interlace our hands and twist the wrist in both directions.

Back stretches

Standing or sitting, with the Standing, with the legs

legs slightly straight, slightly
separated we incline the separated, we tilt
body to one side. We the body and we support
we help by holding each other the outstretched arms.
elbow with the hand. To stretch we go down
more the body.
In a squat position, with
the upper part of the trunk in
Standing, with legs apart and contact with the thighs and the
slightly flexed, us
 Occupational Health and Safety Management System

PROGRAM NO: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 9 of 12

We grab the ankles from the inside, without hands on both sides of the feet with the
Release them by stretching the back upward. palms fully supported on the
floor. From that position, extend the
knees until I feel the tension in the
leg flexors.

Standing in front of a
column support a
hand and its forearm
We start from a position about it. The leg
upright, we bend the on that same side
back to touch us the pull her back and keep her
toes. completely straight. The
We can to flex the other leg should be slightly forward
slightly the knees and bent. Turn the trunk away from the
column

Hip stretches

Sit on the floor with your back straight and

line supported against a wall and a leg
stretched. Bend the other one
leg, and take the ankle, Lying down, with arms extended in a cross,
helping oneself with the hand we bend one leg and
corresponding to the leg we rotate the hip without
stretched, towards the chest. raise the shoulders of
With the elbow of the hand ground. We can help each other
corresponding to the leg with one arm.
bent, hold the knee. Bring the foot towards the
opposite shoulder

Standing, a scarce
 Occupational Health and Safety Management System

PROGRAM NO: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 10 of 12

distance from a solid support point and us

we will support it with our forearms,
resting the head on the hands.
We will flex one leg placing its foot on the
ground, in front of us, as we stretch from
Lying with their hands behind their heads, the the other one backwards. Then, we will move forward.
back pressed to the ground, legs slightly slowly the hips, keeping straight the
bent. We turn the lower back. Keep in the
hip to one side with a I usually keep my leg straight, with the toes.
leg resting on the other. pointing forward or a little towards
inside.

We will place the tip of the foot on some point.

of support, keeping the other leg underneath,
To stretch the quadriceps and with his foot pointing forward. Then,
the knee, we will hold on we will bend the knee
the back of a foot from the upper leg,
with the hand, pulling him while we advance the
slowly toward the hips
buttocks.

We start from a position

upright, we bend the
Standing, we flex the back to touch each other
knees, trying tips of the pies.
keep the back straight We can to bend
slightly the knees

Siéntese en el suelo con la espalda derecha y

line supported on a wall and a leg
stretched. Bend the other one
leg, and take the ankle, Lying down, with arms extended in a cross,
helping each other with the hand
we bend a leg and
corresponding to the leg we rotate the hip without
stretched, towards the chest. raise the shoulders of
 Occupational Health and Safety Management System

PROGRAM No: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 11 of 12

With the elbow of the corresponding hand on the ground. We can help ourselves with an arm.
bent leg, hold the knee. Bring the foot
towards the opposite shoulder

Standing, a short distance from a point of

solid support and we will rely on it with the
forearms, resting the head on the
hands. We will flex one leg placing it
foot on the ground, in front of us, while
Lying with their hands behind their heads, the we pull from the other
back pressed to the ground, the backwards. So,
legs slightly we will advance
bent. We turn the slowly the hips,
hip to one side with a keeping straight the
leg resting on the other. bottom of the
back. Keep in the
I usually stretch my leg,
with the fingers pointing forward or a
a little inside.

We will get into

squats, with the feet
well supported, The
heels himself
they will separate by 10
and 30 centimeters.
Standing with the legs This position is
separated, we flex excellent for
a leg and we move to stretch the front part of the legs, the
body to one side knees, ankles, back, tendons of
Achilles and the ankles. The knees will remain
on the outside of the shoulders, in the
vertical of the toes. If we have
balance problems, we can sit down in
squatting in a sloped place, supporting the
 Occupational Safety and Health Management System

PROGRAM NO: PGM-SST-002

SG-SST

Date: January 2022

ACTIVE BREAK PROGRAM Version: 001

Page 12 of 12

back against a wall or hold on with the

hands
Foot and ankle stretches

Standing, with one leg slightly

advanced. Turn the top of the foot
forward, supporting the part Sitting, we will make movements
superior of the fingers on the ground. of ankle rotation in one and
Press your fingers down another meaning.
using body weight

Standing, we slightly separate the Joining the toes together

legs and we grab the tip of the foot and leaning on them in the
with the opposite leg slightly floor, raise the heel
bent.

Standing, at a short distance from a solid support point, we will lean on it with
the forearms, resting the head on the hands. We will bend one leg.
placing his foot on the ground, in front of us, while we stretch the other towards
back. Then, we will slowly move our hips forward, keeping the upper part straight.
lower back. Keep the leg straight on the ground, with the toes
pointing forward or a little inward.