Stretches for Tradies to Lower the Risk of Injury

As a tradie, you know all too well the physical demands of the job. Whether you’re a carpenter, plumber, electrician, or any other type of tradesperson, your work requires you to use your body in ways that can be taxing on your muscles and joints. Over time, this can lead to tightness, stiffness, and even injury if you’re not careful.

One way to prevent injury and keep your body in tip-top shape is by incorporating regular stretching into your routine. In this article, we’ll share some stretches specifically designed for tradies to help lower the risk of injury and keep you feeling your best at work.

7 Stretches Every Tradie Should Know

There are steps that tradies can take to help prevent injury and stay healthy on the job, and stretching is one of them. Stretching helps to improve flexibility and range of motion, which can reduce the risk of muscle strains and joint injuries. It can also help to improve posture and alignment, which can reduce the risk of back and neck pain.

That being said, it’s important for tradies to approach stretching carefully and avoid stretching mistakes. For example, stretching too aggressively or too quickly can actually increase the risk of injury, so it’s important to stretch gently and gradually. You can incorporate the following stretches into your regular exercise program to improve overall fitness and health.

1. Standing Cobras

Standing cobras can help relieve pain in the low back and neck areas. Stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your arms out to the side, keeping them straight and level with your shoulders. Bring your hands together behind your back, keeping your palms facing upward. As you do this, lift your chest up and tilt your head back slightly. Hold for 15-30 seconds, then release.

2. Seated Twist

By doing a seated twist stretch, you may find relief from discomfort in your low back and neck. For this one, sit on a chair and cross your legs, twist towards the leg that is on top, and use your arm to deepen the stretch. Hold for 15-30 seconds, then switch sides and repeat throughout your day.

3. Knee-to-Chest

The knee-to-chest stretch has the potential to alleviate pain in both the low back and neck areas. Lie on your back with your legs extended or bent. Bring one knee up towards your chest and hold it there with both hands. Hold for 15-30 seconds, then release and switch sides.

4. Upper Traps Stretch

If you’re experiencing pain in your upper back or neck, the upper traps stretch may be beneficial in reducing discomfort. Sit or stand with good posture. Tilt your left ear toward your left shoulder, using your left hand to gently pull your head closer to your shoulder. Hold for 15-30 seconds, then switch sides and repeat.

5. Chin Tucks

If you’re looking for ways to ease pain in your upper back and neck, incorporating the chin tuck into your routine could be helpful. Sit or stand with good posture. Tuck your chin in toward your chest, keeping your eyes looking forward. Hold for 5-10 seconds, then release.

6. Standing Hamstring Stretch

The standing hamstring stretch is effective for relieving pain in the legs, hips, and pelvic regions. Stand with your feet hip-width apart, then step forward with your right foot. Keep your left leg straight and bend forward from your hips, reaching towards your right toes. Place your hands on your right thigh or shin for support. Hold the stretch for 15-30 seconds, then switch sides and repeat.

The seated hamstring stretch and the supine hamstring stretch are popular alternatives that can be effective for different individuals. To determine which method works best for you, it’s recommended that you try each one and pay attention to how your body responds and feels.

7. Side Bend

Discomfort in the legs, hips, and pelvis can be reduced with the use of the side bend stretch. Stand with your feet shoulder-width apart or sit in a comfortable chair and place your arms at your sides. Raise your right arm straight up overhead, then lean to the left, keeping your hips and legs facing forward. Hold for 15-30 seconds, then switch sides and repeat.

How Chiropractic Care Can Help Tradies

Chiropractic care can be a valuable tool for tradies to help manage and prevent musculoskeletal issues related to their work. By using spinal adjustments, soft tissue therapies, and other techniques, chiropractors can help tradies reduce pain, increase mobility, and improve overall function. Chiropractic care can also help to prevent injuries by identifying and addressing imbalances or weaknesses in the body.

Our team at Chatfield Chiropractic in Roxburgh Park and Sunbury is ready to help you stay healthy and productive on the job. Contact us today to book your appointment

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