Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse. Lifting heavy loads with stiff, inflexible muscles increases the risk of sprains and strains.

"Stretching or flexibility should be a part of a regular program," Millar says.
Ankle Flex and Stretch: (this will stretch & work your thigh muscles, ankles, and calf muscles) • Hold one foot off the floor with your leg straight. You’ll also want to work on your neck mobility. And 80% of those injuries occur to the lower back. The financial and personal costs of lifting injuries are huge. These stretches will help ensure that your body is ready to begin lifting … Start the Exercises. Nobody wants to get hurt at work. Other stretches that you’ll want to experiment with include shoulder circles, side bends, arm swings, and hip circles. To lift heavy weights, break PRs, and add muscle, you’ll need a great warmup to … Continued The 12 Best Stretching Exercises at Your Desk. And no company wants preventable workers’ comp expenses. Leg Stretches 1. DO use gentle motion for rehabilitation, but don't push the end range. According to a new study, static stretching chronically weakened the muscles when performed both before and during exercise. If you have any health problems consult your doctor before doing these back exercises. DO use static stretching to maintain flexibility, but do it after your workout, not before. Toe-touching stretches done in standing versus seated positions are actually different procedures to your nervous system. I provide specific examples of three types of stretches: static, dynamic, and a new type of cutting-edge stretching called AIS (active isolated stretching).

However, you shouldn't do static stretches that involve gradually easing into a stretch, and holding the position.

Perform neck extensions, rotations, and flexion will be very helpful. Back injuries alone account for 20% of all workplace injuries or illnesses. Dynamic stretches put your joints and muscles through a range of motion. However, it many well be the better choice for post-exercise.

Stretching provides many benefits to your body and general well-being. ... To lift heavy weights, break PRs, and add muscle, you’ll need a great warmup to unlock your full potential before every workout. Aim to stretch 5 to 10 minutes before and after exercise. Alternately flex your ankle (point your toes up) and extend (point your toes down). Ergonomic exercises can help reduce workplace lifting injuries. strengthening and stretching exercises for people who lift Try this strengthening and stretching routine to warm up before you start work in a job that requires lifting or other manual materials handling tasks. This can be when you wake up, before bed, or during breaks at work.

DO stretch tight muscles when training a favorite or strong body part. If you do static stretches, ... or during breaks at work.

Should you stretch before and after ... You can warm up with a small amount of cardiovascular work before your dynamic stretches. In 1997, Walbridge, a Detroit-based construction firm, reported that 25 percent of its work-related injuries were from strains and sprains commonly due to excessive lifting. Stretching on a daily basis can provide a competitive edge in the workplace because it has the power to prevent injuries, save money, and make work more enjoyable (both physically and mentally).

These help you warm up and loosen up, preparing your muscles and joints for the strenuous activity of weightlifting. Canada’s Healthy Workplace Week 2004 – A Stretch-Break Program for your Workplace! Today, after implementing programs on proper lifting techniques, instituting pre-work stretching workouts at all job sites, the company reports that it rarely sees these kinds of injuries and has won numerous safety awards. For example, leg swings and walking lunges are great dynamic stretches to do before running and other cardio, and arm circles can be useful for before lifting upper-body weights.
Here are some great back exercises and stretches you can do at the workplace to prevent back pain and improve your well-being.

"Stretching or flexibility should be a part of a regular program," Millar says. Just stand up and sit down -- no hands.


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