The physically demanding work of a tradesperson can take its toll on the body. Dr. Farhan Shahzad looks at some stretches that tradies can do before the work day to prepare the body.

Tradies are often engaged in physically demanding jobs that can result in poor posture if they’re not careful. Like anyone who does hard manual labour, it’s important to look after the body; focusing on exercises that prevent backache and slumping.

Long hours spent bending, lifting and repeating motions over and over can certainly take its toll on the body. This can lead to musculoskeletal imbalances that can be uncomfortable and lead to bigger issues later in life.

By being conscious of posture and incorporating specific stretches and exercises into the daily routine, tradies can ward off any stiffness and significantly improve their health and overall wellbeing.

Backaches and bad posture don’t just simply cause pain but can impact so much more. This is why maintaining good posture is so important. It also reduces fatigue which is one of the major productivity issues for tradespeople.

If you’ve ever pulled a muscle in your neck, you know that all-encompassing feeling it has on your day. If left untreated, poor posture can lead to aches and pains that don’t go away.

There are many stretches that can be done before you even head into work or just before you start work on the job site. Make this a part of your morning routine and your back, neck and shoulders will be thankful.

Neck and shoulder stretches

The first stretch is an easy one that can be done while you’re drinking your morning brew. Simply tilt your head to one side, bringing your ear to your shoulder and lightly stretch down for 15 to 30 seconds. After this, do the same to the other side.

After this light neck stretch, simply roll your neck in circular motions (clockwise and anticlockwise) to release any tension.

For a good shoulder stretch, interlock your fingers together behind your back and straighten out your arms, while opening your chest. You can then roll your shoulders backward and forward to alleviate tension.

Back stretches

For a good back stretch, clasp your hands in front of you and then round your back, tucking your chin into your chest. You should feel a nice stretch between your shoulders.

To stretch the lower back, bring your knees to your chest and hug them gently. This stretch is great for releasing tension in the lower back.

The neck and back stretches are a priority for working on good posture, but tradies can also do other stretches such as the hip flexor stretch, some core strengthening, back strengthening and hip/glute exercises. Working on these areas can strengthen the body and help improve overall posture and health.

Hip flexor stretch

For this exercise, kneel on one knee and place your other foot in front, forming a 90° angle. You can then lean forward, feeling a stretch in the hip flexor and back leg.

Core strengthening

Most people hate planks, but they are particularly useful for building core strength which is vital for maintaining good overall posture.

Just 30 to 60 seconds per day can do wonders for our abdominal muscles and support the spine. If you can’t stand doing a plank, lie on your back and raise your legs to do some simple bicycle crunches. These will also help strengthen the core.

You can also do some Superman exercises, similar to a plank but you lift your arms and legs off the ground while you lie on your stomach. This specific exercise is great for your core and lower back.

Regular stretch breaks

While all of the above exercises can be done before work, it’s also wise to take regular stretching breaks during the day, especially if you’re feeling tension in one area.

Short breaks for stretches can do wonders and help ease any tension that builds up over the day. Of course, stretching isn’t the only thing you can do. If you want to build muscle and strength, consider including hip and glute exercises by doing some squats and lunges when you can.

And finally, remember that consistency is key. Regular bursts of exercise and stretching can help prevent debilitating conditions and can drastically improve your health. When prioritising your health, you can continue to perform demanding jobs with more comfort and ease.