If you work in a factory, warehouse, do deliveries, work on a construction site or engage in work of a strenuous nature then you don’t need to be told twice that it can be a physically demanding job.
The constant movement, lifting, pushing, pulling, carrying or manipulating loads and repetitive postures and motions can take a toll on your body.
That’s why it’s important to take care of yourself and incorporate warm-ups and stretching into your daily before work and after breaks routine.
In this article, we’ll explore the importance of stretches for factory and warehouse workers in particular and share some basic and advanced stretching techniques that you can easily incorporate into your day.
Understanding the Importance of Stretches for Factory Workers
Before we get into the different stretching techniques, let’s first explore why warming up & stretching is so important for factory workers.
Warm-ups get the blood moving in the body and ready the muscle system for work; Stretching not only helps to improve flexibility but also plays a crucial role in maintaining your physical health.
Whether you’re performing repetitive tasks or standing for long periods, your muscles can become tight and if used a lot even fatigued. Stretching helps to counteract these effects by increasing blood flow to your muscles and reducing muscle tension.
The Role of Warm-ups and Stretching in Physical Health
Walking is vital warm-up preparation for work & regular stretching can have numerous benefits for your physical health.
Both helps to improve your range of motion, making it easier to move and perform tasks. Stretching also helps to improve posture and alignment, reducing the risk of developing muscle imbalances or injuries.
Furthermore, stretching can help to relieve muscle soreness and stiffness, making you feel more comfortable and ready to tackle your workday.
Why Factory and Warehouse Workers Specifically Need Stretching
Factory and warehouse workers often engage in repetitive movements and maintain fixed positions for extended periods. These activities can lead to muscle imbalances, stiffness, and increased risk of musculoskeletal disorders.
By incorporating warm-ups and stretching into your routine, you can help prevent the development of these issues and improve your overall well-being. Stretching helps to keep your muscles flexible and lengthened, reducing the strain on your body during repetitive movements and minimising the risk of injury.
Basic Stretching Techniques for Beginners
If you’re new to stretching or looking for some easy techniques to incorporate into your daily routine, here are a few basic stretches that target different parts of your body.
Upper Body Stretches
Start with some simple upper body stretches to release tension in your neck and shoulders. Roll your shoulders back and forth, and gently tilt your head from side to side.
You can also interlace your fingers behind your back and gently pull your arms downward to stretch your chest and shoulders. Remember to breathe deeply and hold each stretch for 3 to 5 seconds and then repeat.
Lower Body Stretches
Next, let’s focus on stretching your lower body. Try a standing calf stretch by placing one foot forward and bending the knee while keeping the other leg straight behind. Lean forward slightly until you feel a gentle stretch in your calf muscles. Hold for a few seconds and switch sides.
You can also try a seated hamstring stretch by sitting on the edge of a chair and extending one leg forward onto a chair in front of you. Reach towards your toes while keeping your back straight up and down. Again, hold the stretch for 3-5 seconds and switch legs.
Laying on the ground, back flat on the floor and raising alternate legs over your head is another effective stretch.
Important Note: Touching toes straight or diagonal while bent over violates the Hazardous Manual Handling Code of Practice and is a dangerous stretch.
Advanced Stretching Techniques for Factory and Warehouse Workers
If you’ve been incorporating basic stretches into your routine and are looking to take it to the next level, here are a couple of advanced stretching techniques that can benefit factory and warehouse workers.
Full Body Stretches
Try incorporating full body stretches into your routine to target multiple muscle groups at once. For example, the downward dog pose in yoga is a great stretch for your calves, hamstrings, shoulders, and back. An extensive warm-up is essential before advanced stretching is attempted.
Start by getting on all fours, then lift your hips up and back, straightening your legs and arms. Your body should be in an inverted V-shape. Hold this stretch for 15 to 30 seconds and feel the tension release from your entire body.
Another stretch you can perform is some leg lifts. Sat on a chair, place your hands on the edge of seat. Then slowly raise one and then later both of your knees as high as possible. Hold each position for as long as possible and then repeat 3-10 times for maximum core strengthening effects.
Focused Stretches for Specific Muscle Groups
If you have specific areas of tightness or discomfort, you can also perform targeted stretches for those muscle groups. For example, if you frequently experience lower back pain, incorporate some stretches that focus on the muscles in that area. Try lying on your back and slowly pulling one knee towards your chest, while keeping the other leg extended. Hold for a few seconds, and then switch sides.
Incorporating Stretching into Your Daily Routine
Now that you’re familiar with some basic and advanced stretching techniques, let’s talk about how you can easily incorporate stretching into your daily routine as a factory or warehouse worker.
Best Times to Stretch During the Workday
You might find it beneficial to stretch before your shift starts to warm up your muscles and prepare them for the day ahead.
Additionally, taking short stretching breaks every couple of hours can help alleviate muscle tension and prevent stiffness and alleviate tiredness.
Lastly, don’t forget to warm down and stretch at the end of your shift to cool down your muscles and aid in the natural recovery process.
Quick Stretching Breaks for Busy Workers
If you have a busy schedule and can’t allocate long periods for stretching, don’t worry – even short stretching breaks throughout the day can make a significant difference.
You can stretch your calves while waiting for a machine to reset or stretch your arms and shoulders during quick rest breaks. Remember, every little bit counts.
Safety Measures While Stretching
While stretching is highly beneficial, it’s essential to prioritise your safety. Here are a few safety measures to keep in mind:
Avoiding Injuries During Stretching
Walking, jogging on the spot & swinging your arms are all warm-up activities and must precede a stretching session for maximum safety.
Never force a stretch or push yourself beyond your limits. Stretch to a point of mild discomfort, but not to the point of pain. Listen to your body and adjust accordingly. If you have any pre-existing conditions or injuries, consult with a healthcare professional before starting a stretching routine.
Recognising When to Stop Stretching
If you experience sharp or severe pain during a stretch, it’s crucial to stop immediately. Pain is your body’s way of warning you that something is wrong. Take a break, assess the situation, and seek advice if necessary. Rest may be your first call for a remedy.
Incorporating stretching into your daily routine as a factory or warehouse worker is essential for maintaining physical health, preventing injuries, and improving overall fitness and well-being.
Whether you’re a beginner or an experienced stretcher, there are a variety of techniques that you can easily incorporate into your day. The importance of stretches for factory and warehouse workers is crucial in maintain a healthy body.
Remember to listen to your body, always warm-up first, vary your stretches up and down the body and enjoy the short and long term benefits of a flexible and healthy body.
Contact us to receive your FREE copy of the Backsafe 12 Page Core Strengthening Workbook.
Email: jane@mindsafe.com.au or call us on 1300 022 257
