Staying limber and warmed up is a proven way of avoiding injury while exercising, but it’s also a good way to avoid injuries at work. Because of the various positions and twists that workers get into on a regular basis you could say that a day at work is even more rigorous than your average work-out. Why not try these quick stretches before getting to work? You can even do them on a break. If you’re feeling stiff this is a way to loosen your muscles and return to work feeling better.
Standing Back Extension
This is a lower back stretch. To relieve that tightness that builds after a long day of constant ups and downs.
● Stand straight feet shoulder width apart
● Chin down tucked in
● Place your hands on your lower back
● Arch your back over your hands and return to starting position
● 5 reps
Standing Hamstring Stretch
Don’t pull a hamstring at work. This will help you flex the muscle safely and get you ready for climbing stair and ladders. You’ll need a chair or a bench for this one.
● Stand up facing the chair square on
● Raise one leg onto the chair
● Keep your feet parallel to the chair
● Keep an upright posture and lean forward over your lifted leg
● Repeat for both legs
Standing Quadriceps Stretch
This is another leg stretch and helps your quads. You might want to stand by a wall for this one or have a chair handy in case you lose balance.
● Stand up
● Bend one leg and grab your ankle
● Pull your ankle to your butt
● Stand up straight and feel the stretch
● Repeat for both legs
Posterior Shoulder Stretch
This is good to ease that tension in your arms and shoulders.
● Stand, raise one arm to shoulder height
● Place arm across chest
● Pull elbow towards opposite shoulder
● Arm parallel to the floor, thumb up
Triceps Stretch - Hand on Elbow
This gets the triceps or back of your arms so you feel loose and easy.
● Sit and stand
● Lift arm above head, bend elbow
● Rest hand between shoulder blades
● Use opposite hand to pull elbow down
You don’t want to get down on the floor in the break-room but you can get some of the benefits of a push-up from the wall.
● Stand about a foot or so from the wall
● Place your hands on the wall at shoulder height
● Toe on the floor
● Bend arms and lower chest to wall
● Push up as slow as you can
This is just a quick selection of the kinds of stretches you can do. They’re easy, quick and are very beneficial when it comes to preventing injuries on the job.