Use This 10-Minute Morning Stretching Routine to Stay Loose & Prevent Injuries

A Group of Multicultural Workers are Exercising During a Work and Stretching a Muscles-cm

Craftsmen are a special breed of professionals who can put up with their fair share of tough conditions. They possess a rare form of grit that makes sure the job gets done no matter the odds. This characteristic fortitude and downright toughness are essential since the construction industry isn’t a walk in the park. Craftsmen face some serious physical risks on the job. In fact, the injury rate in the field is 71% higher than in other industries.

The Importance of Stretching

Following essential safety protocols and wearing the right gear is key to staying safe on the job site, but it’s not all about what you do at work. There are some things you can do offsite that make a big difference too. Regular stretching is one of those daily routines that can have a major impact on your mobility, comfort, and overall health on the job. It can help prevent common injuries which means more productivity, less pain, and saved expenses.

10-Minute Craftsmen Stretching Routine

Craftsmen lead buys lives. There’s always another project to get tackled whether that’s at work or on the homefront. We’ve thrown together a quick 10-minute routine that hits all the important stretches without requiring a trip to the gym or too much time out of the day. You can do it anywhere, anytime. Jane Fonda sweatbands and ankle weights are optional.

Wrist Stretch
  • Put your arm out in front of you palm-facing forward to make a “stop” motion.
  • Slowly pull back on your fingers with the other hand and hold for 15 seconds
  • Flip your hand upside down so your fingers point down and do the same.
  • Repeat these motions with the opposite hand.
Should Circles
  • Stand normally with your arms straight out like a T.
  • Start rotating your arms in circles while keeping them straight.
  • Perform this motion for 10-15 seconds before switching direction.
  • Repeat it twice.
Side Bend
  • Stand naturally with your feet firmly on the ground.
  • Raise one hand above your head with the other at your side.
  • Lean towards the side with the arm down and reach to the side with the raised arm.
  • Hold for 30 seconds and switch sides.
Quad Stretch
  • Face a wall or some other sturdy structure to maintain your balance.
  • Raise one of your legs off the ground and grab the top of your foot with the hand on the same side.
  • Keep yourself steady with the other hand.
  • Slightly pull up and inward on your lower leg to stretch your quads.
  • Hold for around 30 seconds before switching to the other foot.
Toe Touch
  • Stand comfortably with your feet just slightly apart.
  • Slightly bend your needs while keeping your back straight.
  • Slowly bend over at the hips to touch your toes with your fingertips.
  • Stop at the knees or shins if you need to, depending on your flexibility.
  • Hold for around 60 seconds or split it up with short breaks.

Suggested Reading: Relieving Back Aches from Construction

Calf Stretch
  • Lean against a wall with hands fully extended and one foot set back and the other forward.
  • Straighten your back leg and set your heel on the ground.
  • Lean forward into the beginning of a lunge position to stretch your calf.
  • Hold for 30-60 seconds and repeat for the other leg.
Hip Rotations
  • Stand comfortably with each foot below your hips.
  • Place a hand on each hip.
  • Start rotating your hips in a clockwise motion in large circles.
  • Continue for 15 seconds before switching directions.

Struggling to find a rewarding construction gig? You’re in the right place! For over a decade, the staffing experts at Madden Craftsmen have helped talented professionals just like you find work with some of the best construction employees in the region. Visit today to see the latest job openings. Not yet qualified? Check out our comprehensive apprenticeship program where you can develop the skills and experience needed to work in the field. Let’s build something together.