What Is StretchWare
Contents
1. Set clock 9 45 11 15 ete Q Set number of keystrokes mouseclicks 3000 keystrokes 350 mouseclicks etc STRETCHARE 1998 Shelter Publications Inc This is the interactive StretchWare clock Here you set specific times during the day in 15 minute increments by clicking your mouse directly on the clock s number buttons For example you may want to set it for the time you get to work so that you can start the day by loosening up or set it for 15 minutes before lunch or just before you quit for the day etc Here s what the buttons look like e On a color monitor unselected buttons are gold selected buttons are red with a black center e On a grayscale monitor unselected buttons are light gray selected buttons are dark gray with a black center When your mouse rolls over a button the time appears in the digital window on the face of the clock If you make a mistake or want to change the chosen times simply depress an active red button on the clock and it will become unselected or click the Clear All button 17 Preferences How to Activate 3 SELECT NUMBER OF KEYSTROKES MOUSECLICKS StretchWare Preferences How to Activate How to Notify Hot Key What do you want to trigger the reminder Method Select number of keystrokes mouseclicks Remind me to stretch after this many keystrokes mouseclicks whichever QO2. How to Activate How to Notify Sequence of Routines In what order do you want the stretch routines to appear throughout the day Routines to choose from Adios Shutdown Before walking Good Morning Startup Graphic Artist Hand Arm Shoulder amp Neck Hand wrist amp Forearm Keyboard Operator Lower Back Neck amp Shoulder Stiffness Online On the Phone Remove Clear All To add a routine to your list select it and click the Add button STRETCHARE Routines appear in this order Good Morning Startup Keyboard Operator Hand Wrist amp Forearm Stressed Out Standing Neck amp Shoulder Stiffness a Spontaneous To remove a routine from your list select it and click the Remove button 1998 Shelter Publications Inc The box at the left shows the 14 stretching routines The box at the right displays the order in which the routines will appear throughout the day To set up your own sequence follow these steps e Click on a routine in the left box e While holding down the mouse drag your selected routine to the right box e Release the mouse to drop it into place See page 21 if your computer does not have the Drag and Drop option Or e Highlight a routine in the left box by clicking on it Then click the Add button The routine will appear in the right box The four buttons in the middle have the following functions e Remove will delete a routine
3. Preferences How to Activate 1 SET REGULAR INTERVALS OF TIME StretchWare Preferences How to Activate How to Notify Sequence of Routines Hot Key What do you want to trigger the reminder Method Set regular intervals Remind me to stretch every Set regular intervals Every 30 or 45 minutes etc Q Set clock 9 45 11 15 ete Set number of keystrokes mouseclicks 3000 keystrokes 350 mouseclicks etc STRETCHARE 1998 Shelter Publications Inc This is a very simple method The reminder goes off at regular intervals every 45 minutes 60 minutes 75 minutes etc If the reminder comes up when you are busy and you don t want to be interrupted you can choose not to stretch or delay the reminder 5 10 or 15 minutes Default Settings By default StretchWare is preset to have the sound of a Tibetan bell go off every hour with a flashing icon for a visual reminder This setup is very simple You may want to leave these settings until you get used to the program and then later set your own preferences 16 Preferences How to Activate 2 SET CLOCK FOR SPECIFIC TIMES OF DAY StretchWare Preferences How to Activate How to Notify Hot Key What do you want to trigger the reminder Method Set clock Click on tick marks of clock Q Set regular intervals Every 30 or 45 minutes etc
4. The Right Way to Stretch Breathe easily Relax Tune into your body Focus on muscles and joints being stretched Feel the stretch Be guided by the feel of the stretch Mo bouncing flo pain The Wrong Way to Stretch Holding your breath Being in a hurry Mot being focused on your body Stretching while tense Bouncing Stretching to the point of pain 11992 Shelter Publications nes How to Stretch Pay Attention to How Each Stretch Feels Hold only stretch tensions that feel good Relax while you concentrate on the area being stretched Important Mo bouncing Mo pain How Far Should Stretch Your body is different every day Be guided by how the stretch feels Stretching Is Not Exercise You are stretching not exercising You dont need ta push it Stretching is a mild gentle activity Give It 2 to 3 Weeks for Benefits The benefits come from regularity Stick with it and see how you feel in a few weeks 26 Benefits of Stretching STRETCHARE BENEFITS OF STRETCHING Stretching is just about the simplest If You Are Injured of all physical activities It is the Please note If you have an injury perfect antidote for long periods of or any type of recurring soreness inactivity and holding still Regular see a doctor or health care provider stretching throughout the day will now These stretch
5. You can s the Greek words ergos meaning work and nomos meaning study of or natural laws of The science of ergonomics dates back to the Computer amp Desk Problems 1940s but only in the past decade has it become a commonly known term ae This is due to the recent epidemic of 1998 Shelter Publications Inc office related injuries and the large body of equipment and information designed to solve these problems Modern day office ergonomics is the science of providing furniture tools and equipment that improve the comfort safety and health of the office worker We are not ergonomic experts but we have studied the literature on the subject and there seem to be some basic principles on which most professionals agree Here are some of the basics as an introduction to the subject To continue click the Next button Topics Ergonomic Principles 1 of 4 gt done _ 1998 Shelter Publications Inc 27 Tips and Tricks 7 Here are some tips tricks and shortcuts These are from folks who have used the program for a while and have discovered quick ways to achieve various results Turning off the reminder Go to Preferences click on the How to Notify tab and uncheck each of the three boxes Play sound Flash icon and Display dialog box When you get the warning dialog click OK The easiest way to bring up a stretching routine One click on the stretching i
6. or just feel tense hit the hot key and stretch that tension away 23 Stretching Routines gt Here is one of the 14 stretching routines avialable in StretchWare On the Phone Stretches STRETCHARE Hold mouse over each figure for instructions How much time do you spend on the phone each day All these can be done with a phone in hand With a headset they are even easier 10 15 seconds each leg 10 seconds each leg 15 seconds 5 seconds 5 seconds 2 times 3 seconds each side each side Stretches On the Phone done _ 1998 Shelter Publications Inc To see all 14 available routines Macintosh Click and hold on the StretchWare icon Windows Right click on the StretchWare icon To activate a routine of your choice Select the routine with your mouse the routine will appear on screen To go to the previous or next routine Click the Previous or Next buttons at the bottom of the window 24 To close the stretching window Macintosh Click the Done button leaving StretchWare open in the background or click on Quit in the File menu Command Q to quit StretchWare Windows Click the Exit button or choose Exit from the File menu AIt F X To quickly bring the next scheduled routine on screen Macintosh Click System 7 or double click System 8 on the icon Windows Double click on the icon Here is another routine
7. showing the pop up instructions Keyboard Operator Stretches STRETCHARE Place your hands palm to palm in front of you Move hands downward keeping your palms together until you feel a mild stretch Keep elbows up and even Hold 8 seconds Stretches wrists forearms and hands 10 seconds 2 times 10 15 seconds 10 seconds Stretches Keyboard Operator gt done _ 1998 Shelter Publications Inc Instructions for each stretch will pop up on screen when you roll your mouse over that stretch Try it After you follow the instructions a few times you ll be able to stretch by just looking at the drawings 25 6 Topics Information on stretching repetitive strain injuries ergonomics and other computer and or office related health issues are presented under Topics in the menu bar Click on it with with your mouse to see the available topics Important Please read How to Stretch before you start stretching Time well spent Read through the other topics as well They are highly condensed for busy people and contain up to date information on avoiding repetitive strain injuries tips on ergonomics and advice on what to do if you are already injured There is also a valuable reference section to the latest books and online information for more extensive information on any of these subjects STRETCHIARE i a HOW TO STRETCH
8. e Clear All will delete the routines in the right box Great for starting over e Default will select our preset order of eight stretching routines 20 No Drag and Drop Option If you do not have the Drag and Drop option changing the order of your sequence is accomplished as follows 1 Click on a routine to select it 2 Click the Up or Down buttons to move it around Note On the Macintosh Drag and Drop is included with System 7 5 and higher The Drag and Drop extension is available from Apple s website for systems 7 1 2 and higher If your computer does not support Drag and Drop you can still use the Add Remove Up and Down buttons as described on the previous page Your customized sequence of routines will apply when you a click or double click on the StretchWare icon b select Stretch Now from the StretchWare icon menu c select Stretch Now from the reminder window when it appears d press the Hot Key combination But what happens if you decide to stretch without the reminder Say you feel the need to stretch and select a stretching routine from either the icon or the Stretches menu on your own volition The predetermined sequence will not be affected The next time you perform any one of the actions a b c or d above the next stretch in the chosen sequence will appear just as if you had not chosen a routine in between Variety Is the Spice Change the sequence of routines to
9. for people in all walks of life from ordinary citizens to people in wheelchairs to world class athletes His book Stretching has been translated into 18 languages Benefits of Stretching 1998 Shelter Publications Inc STRETCHMARE COMPUTER amp DESK PROBLEMS Back Pain Repetitive Strain Injuries When you sit for long periods These injuries are caused by your spine tends to compress repetitive movement often of the If your posture is bad gravity hands For example carpal tunnel accentuates the problem syndrome a type of wrist pain which can lead to back pain can result from improper use of the hands and or poor positioning Stiff Muscles at the workstation Not moving for long periods of time can cause neck and shoulder pain Tension and Stress 7 Intense mental focus can produce Tight Joints physical tension stiffness and pain Inactivity can cause joints to tighten which can lead to mental stress which makes moving more difficult a debilitating e Facial tension or even painful and a tight 7 Ergonomic Principles 1 of 4 B Many of th Poor Circulation by ergono When you sit very still blood tends involved wi to settle in the lower legs and feet positioning and does not circulate easily relation to ERGONOMIC PRINCIPLES throughout the body matter how your body si 7 periods of s Ergonomics can you do The term ergonomics comes from
10. laws neither this manual nor the StretchWare software may be copied in whole or in part without the written permission of Shelter Publications Inc StretchWare is the trademark of Shelter Publications Inc To purchase additional copies of StretchWare for individual use corporate and or intranet use licensing and bundling or foreign translations contact Shelter Publications Inc P O Box 279 Bolinas CA 94924 U S A 415 868 0280 1 800 307 0131 toll free for orders 415 868 9053 fax Email shelter shelterpub com Visit Our Website i See SHELTER ONLINE http www shelterpub com Printed in the U S A on recycled paper X Contents CHAPTER 1 CHAPTER 2 CHAPTER 3 CHAPTER 4 CHAPTER 5 CHAPTER 6 CHAPTER 7 CHAPTER 8 CHAPTER 9 Introduction 2 Why StretchWare 3 What Is StretchWare 3 Installation 4 Macintosh 4 Windows 5 The Basics 7 How StretchWare Works 7 Howto Stretch 8 Meet the Flashing Icon Macintosh 10 Meet the Flashing Icon Windows 11 StretchWare Menus 12 Preferences 14 How to Activate 15 Set regular intervals 16 Set clock 17 Set number of keystrokes mouseclicks 18 How to Notify 19 Sequence of Routines 20 Hot Keys Macintosh 22 Hot Keys Windows 23 Stretching Routines 24 Topics 26 Tips amp Tricks 28 FAQs 31 Troubleshooting 32 Index of Stretches 34 Introduction 1 Congratulations on licensing Str
11. suit your daily needs If you have neck stiffness for example you may want to set it so that every other stretch break is Neck amp Shoulder Stretches 21 Preferences Hot Key Macintosh ee StretchWare Preferences How to Activate How to Notify Sequence of Routines Hot Key Do you want to set up a hot key Enable Disable Set hot key You can pick a key combination that Press any key while holding down will bring up the next stretch routine two or more of the following keys at any time command option shift and or control Hot keys Mi Enable Hot key Command Option Shift STRETCHARE 1998 Shelter Publications Inc Hot key refers to a combination of keys depressed at the same time to trigger an action How can you use it with StretchWare You may feel the need to stretch between reminders Or you may not want any reminders and choose to stretch only when you feel like it In either case you can use a hot key to bring up a stretching routine The default hot key combination is command option shift S already set Or you can create a combination of your own To do this open the Hot Key tab in the Preferences window and press the keys of your choice all at the same time You must include two or more of these keys command option shift or control along with one additional key Your selection will appear in the box Note The only com
12. A Read me file containing installation instructions 2 A copy of this user manual in Adobe Acrobat PDF format Adobe Acrobat Reader installer included 3 The Shelter Publications catalog in Adobe Acrobat PDF format containing double clickable links to Shelter s website 4 Double clickable link icons to open your web browser to Shelter s website or the StretchWare home page 5 Installer components organized to fit on floppy disks Windows only Windows users If AutoLaunch is enabled on your computer the installer will start to run when you insert the StretchWare CD ROM unless you hold down the shift key when you put the disc in You can quit from the installer by choosing No when the license agreement window comes up You can then right click on the CD ROM icon in My Computer and choose Explore The items listed above will be found in the various folders on the CD ROM You ve got the software now read the book By the author of the 2 million copy Stretching Stretching at Your Computer or Desk by Bob Anderson Illustrated by Jean Anderson 1997 104 pages paperback 9 95 ISBN 936070 19 6 Bob Anderson Illustrated by Jean Anderson J Why get the book as well e More stretches e More stretching routines e Office strength exercises by Bill Pearl e Special Hand Wrist Arm section e Lots of information on RSIs and ergonomics e It s affordable 9 95 quantity discount Keep in y
13. Lower Back Stretches Neck amp Shoulder Stittness Online Stretches On the Phone Stretches Think of all the times you have Spontaneous Stretches felt stiff or sore and stretching standing stretches could have helped Spend a Stressed Out Stretches few minutes now seeing how the program works prog 13 Preferences 4 StretchWare has been designed so you can tailor it to your needs You can choose how often the reminders appear and the methods used to remind you According to your needs and work schedule you can set up StretchWare to be as unobtrusive or as persistent as you like This is what the Preferences window looks like You can open it at any time by going to the stretching icon or by going to Edit in the menu bar when StretchWare is open The four tabs you will see are e How to Activate e How to Notify e Sequence of Routines Hot Key StretchWare Preferences How to Activate How to Notify Sequence of Routines Hot Key What do you want to trigger the reminder Method Set regular intervals Remind me to stretch every Set regular intervals Every 30 or 45 minutes etc Q Set clock 9 45 11 15 etc Q Set number of keystrokes mouseclicks 3000 keystrokes 350 mouseclicks etc STRETCHARE ox 1998 Shelter Publications Inc Click on any of the four tabs to bring different preferences to the front The s
14. STRETCHIARE THE SOFTWARE THAT REMINDS YOU To STRETCH by Bob Anderson For Macintosh and Windows i The machine that causes the problem now contains the solution Shelter Publications Inc The human body was not designed to sit for long periods of time Holding still for much of the day is a recent phenomenon in human history The object of StretchWare is to keep your body joints muscles and circulation healthy and fit even though you may sit and or work at a computer much of the day STRETCHWARE LICENSE AGREEMENT PLEASE READ THIS AGREEMENT CAREFULLY BEFORE INSTALLING THIS SOFTWARE By installing this software you agree to the terms of this license see below If you do not agree to the terms of this license do Nor use this software return the CD Rom in its unopened sleeve and your money will be refunded License and Permitted Use StretchWare Software is licensed not sold to you by Shelter Publications Inc Shelter Shelter grants you a nonexclusive license to a Use one copy of Software at a time b Install one copy of Software on the hard disk of one computer this copy must contain the Shelter copyright notice c Make one copy of Software disk for backup purposes this copy must contain the Shelter copyright notice Restrictions You may NoT use Software on more than one computer and you may nor distribute copies of Software to
15. Set regular intervals BIE as Every 30 or 45 minutes etc 0007 200 KEYBOARD INTENSIVE typesetting data entry accounting writing etc Q Set clock 3 i 9 45 11 15 ete 1000 600 MOUSE INTENSIVE Graphic artist musician Internet CAD pre press etc Set number of keystrokes Q 3000 350 KEYBOARD MOUSE MIXTURE mouseclicks managers jack of all trades marketing QO 1500 75 PHILOSOPHERS amp EXECUTIVES A lot of thought for each keystroke Minimum values 50 50 3000 keystrokes 350 mouseclicks etc STRETCHARE 1998 Shelter Publications Inc Depending on how you use your computer you may find this method useful since it measures your actual keyboard and mouse usage Whether you do steady data entry typesetting graphics work or use the web you can choose the threshold when you want a stretching reminder The reminder will be activated when either the keystroke or mouseclick number is reached whichever comes first Some samples of keyboard mouseclick combinations are given according to type of work performed These are only starting points you will have to experiment with different settings adjusting the intervals to your own work habits Everyone is different You can choose a custom setting and set the number of keystrokes or mouseclicks to any value from 50 to 999 999 These settings are very easy to change Change them as often as you need for normal days or to relieve a p
16. UBLICATIONS INC P O Box 279 Bolinas CA 94924 U S A Medical Advisory The stretches and other information in StretchWare are not meant to substitute for medical diagnosis and or treatment Do not try any of the stretches if you have an existing physical problem Consult your physician or health professional BEFORE trying any new physical activity Please read the instructions How to Stretch on pp 8 9 of this manual and or in the Topics window of StretchWare before performing any of the stretches illustrated in StretchWare STRETCMARE THE SOFTWARE THAT REMINDS YOU Too STRETCH a by Bob Anderson illustrated by Jean Anderson design and watercolors by Chelsea Sammel k For Macintosh and Windows The machine that causes the problem now contains _ the solution Copyright 1998 by Shelter Publications Inc Shelter Publications Inc makes no warranty of any kind with regard to this material including but not limited to implied warranties of merchantability and fitness for a particular purpose Shelter Publications Inc will not be liable for any physical injuries caused or claimed to be caused by doing the stretches in StretchWare Consult your doctor or health professional before undertaking any forms of physical movement or exercise This manual and the software described in it are copyrighted with all rights reserved Under copyright
17. and exercises for rehabilitating shoulder lower back and knee injuries Galloway s Book on Running by Jeff Galloway 13 00 1984 288 pages paperback ISBN 0 936070 03 X Olympic runner Jeff Galloway shows how the same principles used by elite runners apply to runners of all levels Jeff shows beginners how to get started how to stay motivated how to make running an integral part of one s life There are training programs for 10K races and marathons All books available at your favorite bookstore To order by mail send price of book 3 95 postage and handling to Shelter Publications Inc P O Box 279 Bolinas CA 94924 USA To order by phone for discount information or for a free catalog call toll free 1 800 307 0131 Email shelter shelterpub com Bob and Jean s Line of Stretching and Fitness Products ar Everyday Stretches meem onl 8 YC STRETCHI in WORKING AMERICA Stretching Posters Easy to read 22 x 34 inch and 17 x 22 inch wall posters are great visual aids for learning how to stretch A total of 48 posters on 35 different sports on body parts lower back neck shoulder arms groin and hip etc and miscellaneous subjects such as pregnancy over 50 kids stretches partner stretches Also a wall chart on computer and desk stretches that can be posted in the offic
18. asy stretch maintains flexibility loosens muscles and tight tendons and reduces muscle tension The Developmental Stretch Now move a fraction of an inch farther into the stretch until you feel mild tension again Hold for 5 to 10 seconds Again the feeling should diminish or stay the same If the tension increases or becomes painful you are overstretching back off into a more comfortable stretch The developmental stretch further reduces tension and increases flexibility Points to Keep in Mind e Always stretch within the limits of what is comfortable for you never stretch to the point of pain e Breathe slowly rhythmically and with control Do not hold your breath e Take your time A long mild stretch reduces unwanted muscle tension and tightness e Do not compare yourself with others We are all different Comparisons may lead to overstretching e If you are stretching correctly the mild tension should subside slightly as you hold the stretch e Any stretch that grows in intensity or becomes painful indicates you are overstretching the drastic stretch Pay attention to how each stretch feels Hold only stretch tensions that feel good Relax while you concentrate on the area being stretched How far should I stretch Your body is different every day Be guided by how the stretch feels Stretching is not exercise You are stretching not exercising You don t need to push it Stretching is a
19. b com for 16 different dumbbell exercises by Bill Pearl Print them out and keep them in a desk drawer for easy reference 30 Frequently Asked Questions 3 Will StretchWare use much memory StretchWare has been carefully designed to use very little memory 1024K Will StretchWare interfere with running programs StretchWare runs behind the scenes The stretching routines do not appear unless you activate them Can StretchWare keep a different set of preferences on the same computer for each user in a multi user setup Yes in Windows as well as on the Macintosh when Multiple User Accounts are enabled in OS 9 or higher On the Macintosh in the Multiple Users control panel there is an option If Idle for__ Minutes Log Out User If this option has been set and the user is automatically logged out StretchWare will start over the counting of time keystrokes and mouseclicks when the user logs back in We recommend that this option be turned off On either platform when the user logs out manually StretchWare will start over the counting of time keystrokes and mouseclicks when the next user logs back in Why does StretchWare sometimes pop up right after a new time has been set in the preferences Since there are so many possible ways that you can choose to set up StretchWare the program does not restart the timing mechanism when the preferences are closed Thus when you shorte
20. bination that doesn t work here is option shift which is often required to type certain special characters So whenever you have a small window of opportunity to stretch or just feel tense hit the hot key and stretch that tension away 22 Preferences Hot Key Windows StretchWare Preferences E3 How to Activate How to Notify Sequence of Routines Hot Key Do you want to set up a hot key r Enable Disable r Set Hot Key You can pick a key combination that will Press Ctrl and Alt plus any key bring up the next stretch routine at any time Hot Key MV Enable Hot Key Cv Alt S STRETCHMARE casa eee 1998 Shelter Publications Inc Hot key refers to a combination of keys depressed at the same time to trigger an action How can you use it with StretchWare You may feel the need to stretch between reminders Or you may not want any reminders and choose to stretch only when you feel like it In either case you can use a hot key to bring up a stretching routine The default hot key combination is Ctrl Alt S already set Or you can alter the combination to include a key of your choice To do this click on the Hot Key tab in the Preferences window The cursor is already active in the Hot Key window Depress Ctrl Alt or Ctrl Shift Alt and any other key of your choosing Your selection will appear in the box So whenever you have a small window of opportunity to stretch
21. ch as command option escape are not permitted Windows Combinations of Ctrl Alt and Ctrl Alt Shift along with one character key are permissible 32 Sometimes StretchWare notification does not work on time Occasionally StretchWare s notifcation will be delayed StretchWare is not able to safely interrupt on a few processor intensive programs that shut off your computer s background functions mostly video games StretchWare will notify you that it is time to stretch the next time there is a pause or when you return to the desktop StretchWare is also designed so that it will not interrupt you while you are typing rapidly but will wait for a pause StretchWare isn t making any notification sound If you are not hearing any sound when the stretch alert goes off open the preferences and under the How to Notify tab make sure Play sound is selected If Play sound is selected and you are still not hearing anything close the window and open the appropriate control panel Sounds on Windows Sound or Monitors amp Sound on the Macintosh Make sure that your system sound is working and that you can hear it If you have external speakers make sure they are connected and turned on If your system sound is not working you may need to reinstall your sound driver Windows or make sure that your sound card is properly configured The notification sound is either too quiet too loud or not following the s
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23. con will do the trick with Macintosh System 7 With Windows or Macintosh System 8 you will need to double click If you are away from your computer when the reminder goes off The icon will be flashing when you return unless you have unclicked the box in preferences Even if you have chosen for it to flash for say 5 minutes it will not start the countdown until the first keystroke or mouseclick If you re in a real hurry but still want to stretch Let the stretching routine come up and go through the stretches very fast Take maybe 10 to 15 seconds to do all the stretches Then back to work A little is better than nothing Where do you want the StretchWare windows to appear on screen You can move the StretchWare window to any part of your screen and it will continue to appear there You might put it at the least used part of your screen perhaps the lower right If you have two monitors Put the StretchWare window on the secondary monitor This way you can allow it to come up and stay visible while you finish what you re doing 28 You don t even have to stretch Use the bell and flashing icon to remind you to take a break Do something for your body for a few seconds or minutes Walk around Think of your posture Are you stiff or sore anywhere A tip on sound volume Take a look at How to Activate in the Preferences window On the left are the sound controls At the bottom is a checkbox saying Fol
24. dvice given by Shelter its officers employees affiliates distributors dealers sales representatives or agents shall increase the scope of the above Limited Warranty or create any new warranties SOFTWARE IS PROVIDED AS IS AND THE ENTIRE RISK AS TO THE QUALITY AND PERFORMANCE OF SOFTWARE IS WITH YOU SHELTER DOES NOT WARRANT THAT SOFTWARE WILL MEET YOUR REQUIREMENTS OR THAT THE FUNCTIONS CONTAINED IN THE SOFTWARE WILL BE UNINTERRUPTED OR ERROR FREE OR THAT SOFTWARE DEFECTS OR CONFLICTS WILL BE CORRECTED IN NO EVENT WILL SHELTER OR ITS OFFICERS EMPLOYEES AFFILIATES DISTRIBUTORS DEALERS SALES REPRESENTATIVES OR AGENTS BE LIABLE TO YOU FOR ANY CONSEQUENTIAL INCIDENTAL OR INDIRECT DAMAGES INCLUDING DAMAGES FOR LOSS OF BUSINESS PROFITS BUSINESS INTERRUPTION LOSS OF BUSINESS INFORMATION AND THE LIKE OR PERSONAL INJURY ARISING OUT OF THE USE OR INABILITY TO USE SOFTWARE OR ACCOMPANYING WRITTEN MATERIALS EVEN IF SHELTER OR AN AUTHORIZED SHELTER REPRESENTATIVE HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES SOME JURISDICTIONS DO NOT ALLOW THE EXCLUSION OF IMPLIED WARRANTIES SO THE ABOVE EXCLUSION MAY NOT APPLY In no event shall Shelter s total liability to you for all damages losses and causes of action whether in contract tort including negligence or otherwise exceed the amount paid for the software and its documentation Governing Law This agreement is governed by the laws of the state of California SHELTER P
25. e All posters available in laminated versions Stretching for Working America by Bob Anderson and Sally Carlson Written for workers people who work with their hands and bodies Stretching before doing physical labor has been proven to reduce workplace injuries The programs can be used by the individual worker or as part of an organized program for business large or small Stretch and Strengthen by Bob Anderson and Dr Donald G Bornell Individual stretching and strengthening exercises instruct people in wheelchairs the disabled and elderly Also an excellent tool for rehabilitation Comes with Isoband elastic exercise band for progressive resistance training to be done while sitting Stretching The Video A 57 minute video that is organized into comfortably paced sections First there is an introduction to stretching Then body parts divided into neck and back then legs and hips followed by stretches for the feet and then arms and shoulders Then there is a 14 minute program to use for everyday fitness or for specific sports and activities To contact Stretching Inc for a free 4 color catalog of these and other fitness products write Stretching Inc P O Box 767 Palmer Lake CO 80133 or call toll free 1 800 333 1307 E mail stretch usa net Web http www stretching com If you work in an office yet want to stay fit check out Shelter Online s Office Fitness Clinic http www shelterpub
26. es are not Reduce muscle tension intended to cure serious problems If you have the symptoms of a repetitive strain injury some Reduce anxiety stress and fatigue damage has already been done If you do not take the right steps damage could be permanent Decrease the risk of injury For more details see the section on repetitive strain injuries RSI Improve circulation Improve mental alertness Make your work easier Pe oO Introduction py STRETCHMARE INTRODUCTION StretchWare is specifically designed for people who work at computers and want to counteract the negative effects that fixed positions and sitting still have on their bodies At intervals throughout the day a sound and a flashing icon will remind you to stretch You can tailor the program to your own individual work situation and personal physical requirements Stretching is a very simple activity that can make you feel better It is gentle peaceful and relaxing If Computer amp Desk Problems Tune your mind into your body Make you feel better you are doing something else when you re at an office meeting while on the phone or while you re waiting for the computer to process information Bob Anderson has taught stretching to people for almost 30 years and has seen gratifying results from this simplest of all physical activities
27. etchWare the software that reminds you to stretch You can make it a useful tool in caring for your body while you work at a computer The same machine that causes the problem now contains the solution Taking regular stretching breaks will help you to avoid repetitive strain injuries such as carpal tunnel syndrome Stretch breaks can also improve your circulation counteract stiffness and simply make you feel better StretchWare has been carefully designed to e be simple and intuitive e offer a wide range of options as to when and how to use it e work seamlessly with other software Please follow the installation instructions on pp 4 and 5 You will be on your way to safer and more comfortable computing And remember we have designed StretchWare so that it could be tailored to your needs Don t hesitate to change things around until you find the right combination for yourself To your very good health P S Remember to exercise too whenever you can take a walk climb some stairs ride a bike It all helps when you spend hours sitting Why StretchWare Today s workplace is fast paced and demanding Daily use of computers has led to new levels of stress and repetitive strain injuries RSIs which have increased by 80 in the last decade According to the U S Bureau of Labor Statistics RSIs are now the single largest category of workplace related injuries Shoulder tension lower back pa
28. ettings are simple and making choices is easy and intuitive Before you set the preferences click on the different tabs and watch what appears on screen The different preferences windows are shown on pages 15 through 23 14 Preferences How to Activate StretchWare Preferences How to Activate How to Notify Sequence of Routines Hot Key What do you want to trigger the reminder Method Set regular intervals When you click on one Set regular intervals Every 30 or 45 minutes etc of these ai buttons Q Set clock Remind me to stretch every 9 45 11 15 ete it brings Q Set number of keystrokes up your mouseclicks choice in 3000 keystrokes 350 mouseclicks etc this window segment STRETCHMARE 1998 Shelter Publications Inc Choose how to activate the reminder In other words what should prompt the computer to remind you to stretch Here are the options 1 Set regular intervals Every 30 minutes 45 minutes 2 hours etc 2 Set clock You choose specific times of the day when you want to be reminded that is 9 15 A M 10 30 A M 1 15 A M etc 3 Set number of keystrokes mouseclicks whichever comes first After a certain number of mouseclicks or keystrokes the reminder is activated You can choose from the suggested allotments or set your own Pages 16 17 and 18 show you explain each of the activation methods 15
29. fferent stretching routine If you have chosen to have the reminder window pop up when you want to be notified you can still select the stretching routine that will appear at that time rather than the next one in the preset sequence Instead of using the radio buttons or the OK button in the reminder window make your selection from the StretchWare main menu by clicking and holding on the stretching icon Ignoring keystrokes or mouseclicks If you have chosen the Set number of keystrokes mouseclicks option for the How to Activate tab in the Preferences window you can choose to ignore either keystrokes or mouseclicks by choosing the Custom setting and putting in an extremely high number A good choice would be 999 999 since this is the highest number that will be accepted by the program Remember though if you set both keystrokes and mouseclicks to such a high value you will never get the stretching reminder Get buffed in the office I set the program to go off 3 times a day at 10 2 and 4 I keep a pair of 20 pound dumbbells by my desk For a month now I ve either been stretching or lifting weights 3 times a day I feel more flexible and definitely better toned Michael Rafferty Bolinas Calif You can do a lot with a pair of dumbbells Try 3 5 10 20 pounds whatever will slightly stress the muscles with say 10 repetitions of most exercises For other exercise ideas point your web browser to http www shelterpu
30. in and wrist problems such as carpal tunnel syndrome now affect millions of Americans Though exact figures are hard to pin down it is widely accepted that computer related RSIs cost U S businesses billions of dollars in medical claims and lost productivity every year These injuries include carpal tunnel syndrome tendinitis shoulder and neck pain and others A recent report published in USA Today put the yearly cost of RSIs to American employers at over 100 billion a year According to the National Council of Compensation Insurance the average compensation awarded to a victim of carpal tunnel syndrome is 33 000 It may seem hard to believe that simple stretches can do so much to overcome these problems but it s true Stretching can help prevent problems like carpal tunnel syndrome before they occur and in many cases help rehabilitate existing conditions What Is StretchWare StretchWare is a program that reminds you to stretch at your computer Once installed it remains dormant in the background until it is time for a break You can configure StretchWare to your own particular needs and work schedule A typical configuration has a chime sound and a small flashing icon to notify you when it is time for a stretching break If you want a more noticeable reminder you can have a window appear mid screen asking if you have time to stretch If you choose to stretch at that time a stretching routine of your choice then ap
31. ive frontmost application 10 Meet the Flashing Icon Windows Users Because it is so important in using StretchWare we d like to explain how the icon functions fie 3 25 PM In Windows the flashing icon appears in the Task Tray the portion of the Taskbar near the digital clock readout This icon is the station central for StretchWare It will flash when the reminder goes off It will also serve the following functions 1 If you double click on the icon it will bring up the next stretching routine on screen 2 If you right click on the icon a pop up menu appears You can then choose one of the following e Stretch now e Don t stretch now e Delay stretch by 5 10 or 15 minutes e Select a stretching routine e Call up the preferences Try it e Right click on the icon with your mouse e Look at the pull down menu e Try the different alternatives See how they work e Double click on the icon to see how it brings up a stretching routine 11 StretchWare Menus Here are four pull down menus that appear only when StretchWare is open and in front of all other applications Windows ie Exit Preferences Macintosh File Close BW Quit 0 Cut EA Copy C Paste EY clear Preferences Both Windows and Macintosh Stretches Adios Shutdown Stretches Before Walking Stretches Good Morning Startup Stretches Graphic Artist Stretches Hand 4
32. lashing icon e and or a dialog box You can choose any all or none of these methods None of these will interfere with the program s you are currently running Customizing You will be able to tailor the program to your personal needs by setting the preferences The Reminder Periodically a chime will sound and or an icon will flash to remind you it s time to stretch The Stretching Routines A stretching routine will then appear on screen to guide you through a series of stretches The Topics Information on stretching repetitive strain injuries ergonomics and other useful information is presented under the Topics pull down menu How to Stretch The Right Way to Stretch e Breathe easily e Relax e Tune into your body e Focus on muscles and joints being stretched e Feel the stretch e Be guided by the feel of the stretch e No bouncing e No pain The Wrong Way to Stretch e Holding your breath e Being in a hurry e Not being focused on your body e Stretching while tense e Bouncing e Stretching to the point of pain Two Phases There are two phases to each stretch the easy stretch and the developmental stretch They are done one after the other The Easy Stretch Stretch until you feel a mild tension and hold for 5 to 10 seconds Relax As you hold the stretch the feeling of tension should diminish If it doesn t ease off slightly into a more comfortable stretch The e
33. low System Volume If this is clicked the sound level you set in your computer s Sound Control Panel will govern the sound volume of the stretching reminder This is handy if you want to lower the sound level of every thing temporarily say on an airplane so as not to disturb others If you turn off the checkbox in Follow System Volume then you can set a fixed volume using the slider above this checkbox Choosing a different stretching routine If you have chosen to have the reminder window pop up when it s time to stretch you can still select which stretching routine will appear at that time rather than the next one in the preset sequence Rather than using the radio buttons or OK button in the window make your selection from the menu under the stretching icon Keyboard shortcuts To go from one routine to another or from one topic to the next Windows Use the tab spacebar and arrow keys either or T J to cycle through the routines or topics Macintosh Use the arrow keys either or T L to cycle through the routines or topics No notification You can turn off all three methods of notification This way you will stretch only when you think of it by clicking Macintosh System 7 or double clicking Windows or Macintosh System 8 on the stretching icon in the menu bar or by using the hot key Go to the How to Notify tab in the Preferences window and deselect all three checkmarks 29 Choosing a di
34. mild gentle activity Give it 2 to 3 weeks for benefits The benefits come from regularity Stick with it and see how you feel in a few weeks Meet the Flashing Icon Macintosh Users Because they are so important in using StretchWare we d like to explain how the icons function The StretchWare flashing The StretchWare application icon icon which brings up the which shows when StretchWare is special menu the active application On the Macintosh the flashing icon appears toward the right side of the menu bar and to the left of the active application icon This icon is the station central for StretchWare It will flash when the reminder goes off It will also serve the following functions 1 If you click on the icon it will bring up the next stretching routine on screen With System 8 you may need to double click on the icon 2 If you click and hold on the icon a pull down menu appears You can then choose one of the following e Stretch now e Don t stretch now e Delay stretch by 5 10 or 15 minutes e Select a stretching routine e Call up the preferences Try it e Click on the icon with your mouse e Look at the pull down menu e Try the different alternatives See how they work e Click or double click on the icon to see how it brings up a stretching routine The application icon the clock appears at the extreme right side of the menu bar when StretchWare is the act
35. n the notification time the first reminder may seem premature Don t worry from that time on it will work according to your choice 31 Troubleshooting 9 StretchWare is compatible with PCs running Windows 95 Windows 98 and Windows NT as well as Apple Macintosh and Macintosh compatible computers running System 7 0 or later StretchWare is compatible with System 8 5 StretchWare cannot be found even after installation The StretchWare installer installs StretchWare onto your boot drive system startup disk If you are booting up from a different drive StretchWare should be installed on that drive StretchWare remains open after clicking the Done button or closing the window Macintosh To save time on loading the program StretchWare stays running after closing the stretching routine or topics windows If you wish to free the memory used by StretchWare only 1000 K simply choose Quit under the File menu or press command Q when you are done The hot key cannot be changed This often occurs when users have not selected a key combination that includes at least two of the modifier keys along with one character key Macintosh Any combination of two or more of the following along with one character key is permissible command option shift control except for option shift which is reserved for typing special characters Special sequences reserved by the operating system su
36. nstallation will proceed automatically otherwise continue with the following instructions 1 Double click on My Computer on the Desktop which will open the main browsing window 2 Double click on the CD ROM icon named Stretch which will show you the contents of the CD ROM 3 Double click on Install which will open the window for the Install folder 4 Double click the Setup application This may be named Setup exe depending on your computer s configuration 5 The installer will run 6 If you have installed over a previous version of StretchWare restart your computer to ensure that all components of the earlier version have been removed Note for Windows NT installation You must first be logged in with Admistrative Rights before installing The CD ROM also contains disk images for installing from a floppy disk a copy of the StretchWare Manual in Adobe Acrobat PDF format an Adobe Acrobat Reader installer and links to Shelter s website NO CD ROM DRIVE TO MAKE INSTALLER FLOPPY DISKS 1 Locate another computer with a CD ROM drive insert the CD ROM and open the Diskettes folder on the CD ROM For information on accessing any of the folders on the CD ROM see the bottom of this page 2 Open the folder named Disk 1 and copy its contents to one floppy disk 3 Open the folder named Disk 2 and copy its contents to a second floppy disk INSTALLING FROM FLOPPY DISKS 1 Go to the Start but
37. others by any methods including but not limited to electronic means or via internet or intranet technology Software contains trade secrets and to protect them you may Not decompile reverse engineer merge or disassemble software or reduce software to a humanly perceivable form You may not modify adapt translate rent loan resell distribute network or create any derivative work based upon software or any part thereof Medical Warning The stretches and other information in Software are not meant to substitute for medical diagnosis and or treatment Consult your physician or health professional BEFORE trying any new physical activity You hereby agree to read the instructions How To Stretch on pp 8 9 of the User Manual and or in the Topics window of Software before performing any of the stretches illustrated in Software Termination of License The License is effective until terminated The License will terminate immediately without notice if you fail to comply with any of its provisions Upon termination you agree to destroy Software Limited Warranty As its only warranty under this agreement Shelter warrants Software to be free of defects in materials under normal use for a period of 90 days from the date of the delivery to you as evidenced by your purchase receipt Warranty Disclaimer The above warranty is exclusive and in lieu of all other warranties whether expressed or implied No oral or written information or a
38. ould be a problem print out these two pages so your doctor or health care professional can circle stretches recommended for your individual physical problem s Hands amp Wrists gt ji Neck amp Shoulders 35 Credits StretchWare is based on the book Stretching at Your Computer or Desk Shelter Publications Inc by the noted stretching expert Bob Anderson with original pen and ink drawings by Jean Anderson Producer and Editor Lloyd Kahn Shelter Publications Inc Project Director Brad Silen Moltenmedia International Inc Design Team Charlie Fenton Rick Gordon Lloyd Kahn Brad Silen Programming Team Charlie Fenton Rick Gordon Rob Powell Paul Quifiones Brad Silen Art Director Chelsea Sammel Beta Testing Director James Cutts Consultants Joan Blades Christina Reski Jake Warner Henry Warwick Maureen Watts Copy Editor Brenda Langley Proofreaders Susan Friedland Jennifer Tait Models for Drawings Bob Anderson Jean Anderson Joan Creed Linda Donahue Bob Kahn Kay Labella Grace London Christina Reski Dave Roche Vandy Seeburg JoAnne Sercl Peggy Sterling Sandy Thomas Joyce Werth Special thanks to the following people who helped with this program in one way or another Joan Creed Jonathan Harris Paul Marxhausen George Young CD ROM Contents In addition to the installers the StretchWare CD ROM contains the following items 1
39. our desk drawer for ready reference Visit Our Website SHELTER ONLINE eo _ http www shelterpub com And while we re on the subject of fitness 800K ON RUNNING Stretching by Bob Anderson illustrated by Jean Anderson 14 95 2000 224 pages paperback ISBN 0 936070 22 6 This classic fitness book 3 4 million copies 21 languages has just been revised There are 25 new stretching routines all new drawings and the latest theories on the art of stretching There are stretches to do when you get up in the morning while you watch TV and stretching routines for 35 sports Getting in Shape by Bob Anderson Bill Pearl and Ed Burke 1994 220 pages paperback ISBN 0 936070 16 1 14 95 The best all around fitness book in the world Contains 30 programs each with the three components of fitness stretching weight training and moving exercises For people who want to get back in shape and for those who need to fit exercise into a busy schedule Getting Stronger by Bill Pearl and Gary T Moran Ph D 19 95 2001 464 pages paperback ISBN 0 936070 04 8 The most popular weight training book in America has just been revised It covers three types of weight training 1 sports 2 bodybuilding and 3 general conditioning There is updated info on equipment nutritional supplements bodybuilding drugs and diet There is a new section on the Keiser Circuit especially good for people over 50
40. pears on the screen The stretches will never interrupt you when you are busy you have to call for them Installation Note By installing this software you agree to the terms of the License Agreement appearing on page 1 in the front of this manual 2 Macintosh System Requirements e System 7 0 or later e Works with 68K or PowerPC processors e Color or grayscale monitor 640 x 480 or larger 1 bit black and white monitors not supported Instructions 1 Insert the installation CD ROM 2 Double click on the StretchWare Installer icon and follow the on screen instructions NO CD ROM DRIVE 1 Locate another computer with a CD ROM drive and copy the StretchWare Installer onto a floppy disk which you can then use to install 2 Double click on the StretchWare Installer icon and follow the on screen instructions UNINSTALLING STRETCHWARE If for one reason or another you want to remove StretchWare altogether remove StretchWare from the Extensions folder inside the System Folder or disable it with the Extensions Manager Windows System Requirements e Windows 95 or later e Windows NT 4 0 or later e Works with 486 66 processors or better e Color or grayscale monitor 640 x 480 or larger 1 bit black and white monitors not supported Instructions INSTALLING FROM THE CD ROM Insert the installation CD ROM If AutoLaunch is supported on your computer the i
41. rm Shoulder amp Neck Stretches Hand Wrist amp Forearm Stretches Keyboard Operator Stretches Lower Back Stretches Neck amp Shoulder Stiffness Online Stretches On the Phone Stretches Spontaneous Stretches Standing Stretches Stressed Out Stretches Welcome to Stretch are Getting Started Right Now introduction Computer amp Desk Problems Benefits of Stretching When amp Where to Stretch How to Stretch Repetitive Strain Injuries Ergonomic Principles Online Resources Shelter Fitness Resources 12 The StretchWare Main Menu Windows The StretchWare main menu can be accessed by right clicking on the StretchWare icon in the Task Tray the portion of the Taskbar near the digital clock readout Macintosh The StretchWare main menu can be accessed by clicking and dragging on the StretchWare icon near the right side of the menu bar This menu can be activated at any time since the icon is always present It doesn t matter what program you are in you can always use the icon menu to activate a stretching routine or to open the preferences Stretch Now Don t Stretch Now Delay Stretching 5 Minutes Delay Stretching 10 Minutes Delay Stretching 15 Minutes Adios Shutdown Stretches Before Walking Stretches Good Morning Startup Stretches Graphic Artist Stretches Hand Arm Shoulder amp Neck Stretches Hand Wrist amp Forearm Stretches Keyboard Operator Stretches
42. roblem when it occurs The formula is in your hands 18 Preferences How to Notify SSS tretchWare Preferences How to Notify Hot Key How do you want to be notified at Stretch Time IM Play sound ki Flash icon IM Show dialog box Flash for 9 14 PM 7 Window will appear mid screen asking Do you have time to stretch Yolume Lj Follow System Yolume STRETCHARE 1998 Shelter Publications Inc Now that you ve selected a method of activation lets determine how you want to be notified StretchWare offers one audio and two visual methods You can choose one two or all three options Options are selected by clicking in the checkboxes At least one box must be checked for notification to occur The options are as follows 1 Play sound will cause a sound of your choice to play at a volume you choose 2 Flash icon will show the figure in the taskbar Windows or the menu bar Macintosh moving through stretches and continue for as long as you choose 3 Show dialog box will have pop up window appear with the message Do you have time to stretch You can then choose one of the following options e Stretch now e Don t stretch now e Delay stretching 5 minutes e Delay stretching 10 minutes e Delay stretching 15 minutes 19 Preferences Sequence of Routines SSS tretchWare Preferences
43. ton select Settings click on Control Panel and double click on Add Remove Programs 2 From under the Install Uninstall tab which should be active by default click the Install button 3 You will be prompted to insert the first installation floppy disk Afterwards you will be prompted to insert the second installation floppy disk 4 If you have installed over a previous version of StretchWare restart your computer to ensure that all components of the earlier version have been removed UNINSTALLING STRETCHWARE If for any reason you want to remove StretchWare altogether here s how to do it 1 Go to the Start button select Settings click on Control Panel and double click on Add Remove Programs 2 From under the Install Uninstall tab which should be active by default choose StretchWare from the list of progams and click the Add Remove button 3 When the uninstall is complete click the OK button 4 Restart your computer ACCESSING FOLDERS ON THE CD ROM 1 Insert the CD ROM while holding down the shift key to bypass AutoLaunch 2 Double click on My Computer on the Desktop which will open the main browsing window 3 Right click on the CD ROM icon named Stretch and choose Explore which will show you the contents of the CD ROM The Basics 3 How StretchWare Works The Stretching Reminder You will be reminded to stretch periodically by e asound of your choice e a f
44. ystem sound level The volume of the StretchWare notification sound may be set in the preferences under the How to Notify tab If you wish notification volume to follow your system volume select the Follow System Volume checkbox An incorrect stretching description is displayed when the stretching routine window is opened A description will come up in the left hand portion of the window for whichever stretch the mouse is currently over The text by that stretch containing the sequence number and the suggested repetitions will change from blue to red Simply move the mouse over the stretch you want to do in order to get the relevant instructions If the mouse is not positioned over any stretch a general description related to the routine will be displayed Two StretchWare icons show in the taskbar Windows After a reinstallation of StretchWare a second icon may appear in the taskbar The extra icon will disappear either the next time the mouse is placed over the taskbar or after the computer is restarted 33 Index of Stretches Here is a unique feature of StretchWare that originated from Bob Anderson s classic book Stretching All the stretches in the program are summarized here This index can be used in two ways e Make up your own routines by choosing combinations of stretches You can do this after you have been using the routines for a while e If you have an RSI injury or anything you suspect c
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