Pre-Work Exercise Some basic steps to stretch and prepare for work in an effort to reduce sprain and strain injuries
Sports Injuries A statistical study indicated that golfers and volleyball players sustain the most sprain / strain injuries. Why did athletes in these sports have more problems than those in other activities?
Sports Injuries The study showed that very few golfers and volleyball players stretch before they play!
The type of stretching that you need will depend on your activity Office workers need to stretch hand and arm muscles for keyboard work. All workers involved in material handling need to stretch arm, leg, and back muscles. Cold environments increase the need for stretching. Muscles contract and blood flow is usually reduced in cooler temperatures.
How long does this pre-work warm-up take? In most cases, the routine will take no more than ten minutes. The length of time and the type of stretching will depend on the nature of the job. The stretching routine should be done immediately before work begins. An extended pause between the stretching and the start of work will cancel the effects of the exercise.
Try it! The exercise routine is not physically demanding and it will help you improve your strength and flexibility. Try the program and see if you don’t feel and function better. Just a few minutes at the start of each shift could reduce your chances of being injured and also improve your overall health!
Are you ready? Some examples of pre-work stretching exercises are shown in the following pages. Remember to start slowly and follow the recommended procedures for the exercise program at your facility.
Exercise #1 Shoulder Shrugs With arms hanging at sides, shrug shoulders upward, and hold.
Exercise #2 Shoulder Rolls With arms hanging at sides, roll shoulders up and back in.
Exercise #3 Small Arm Circles With arms stretched out to sides, make circles 12” in diameter. First in counter- clockwise direction, then clockwise.
Exercise #4 Large Arm Circles Spread arms out to sides, then roll arms in large full circles. First in counter-clockwise direction, then clockwise.
Exercise #5 Wrist Extension Stretch Hold arm out to the front with elbow straight. Bend wrist into extension with help of other hand. Repeat with arm down.
Exercise #6 Wrist Flexion Stretch Hold arm out to the front with elbow straight. Bend wrist into flexion with help of other hand. Repeat with arm down.
Exercise #7 High Reach Stand as tall as possible. Reach arms up as high as possible. Come up on tip toes and stretch to maximum height.
Exercise #8 Rotation Stretch Stand as tall as possible. Reach up and rotate left. Then to the right.
Exercise #9 Side Stretch Stand as tall as possible. Clasp hands overhead. Reach up and stretch to the left. Then to the right.
Exercise #10 Hamstring Stretch Cross legs keeping the back leg straight. Bend forward at the hips, do not bend back. Keep head and shoulders up and back arched. Bend hips until you feel a stretch in the back leg. Repeat with other leg.
Exercise #11 Power Squat Stand, forward bend hips to 30 degrees. Knees bent, keep back arched with head and shoulder up. Bend hips and knees until you can touch the floor with your finger tips. Do not bend back. Return to standing position.
Exercise #12 Backward Bends Hands on hips. Bend back, shoulders and head backwards. Return to upright position.