Let’s face it, with every year that passes, temperatures seem to be getting warmer and warmer...
Working in a warehouse can be tough. Many people experience injuries due to the strain it takes on the body. In fact, the second most common warehouse injury to occur on the job is due to improper lifting and handling of items.
On average, for every 100 employees, warehouse workers miss 5.2 days of work each year due to workplace injuries. With over 1 million warehouse employees in the US, that accounts for over 95 million lost work days. That doesn't even take into account the lost income!
The good news is that with good work practices, it's possible to avoid injury on the job. One simple practice is to implement daily stretches for warehouse workers to improve blood flow, flexibility, and strength.
Below, we will provide you with a quick stretch routine to incorporate into your daily life and work schedule.
Benefits of Stretching
Before we dive into specific stretches for warehouse workers, let's cover why it is so beneficial. Research shows that stretching helps improve overall flexibility and range of motion, which can help decrease the risk of injury on the job.
According to OSHA, stretching before lifting, pushing, pulling, or reaching can cut warehouse injuries by up to 50%, not to mention the amount of money, time, and stress that can be saved by quickly stretching before a shift. This can be very well worth your time!
A simple best practice is to give yourself 5 minutes before your warehouse shift to warm up and stretch your body (and another 5 minutes at the end of your shift to cool your body down).
Oftentimes, people find stretching the best way to shift their mindset and relax their bodies before a busy and hectic day or decompress after a long day. It may seem daunting at first, but eventually, you’ll find yourself incorporating it as a part of your daily routine!
Tips for Stretching
Hold stretches for at least 15-30 seconds.
Stretching is the most beneficial when held out for at least 15-30 seconds. However, if a specific area of your body is tighter, you may need to hold the stretch for a longer time.
Expect tension, but not pain from stretching.
It is normal to feel a slight pull during a stretch, but you should never feel pain. If you start to feel pain, this can cause more harm than good and you may need to consult a doctor to prevent the injury from worsening.
Keep up with stretches every day.
Find time to stretch consistently for at least minutes every day. You will notice the benefits are greater when you have a consistent routine.
Drink plenty of water.
Drinking water before, during, and after stretching is essential. 70% of your muscle composition is made up of water, so drinking plenty of water will help increase your flexibility and strength for your workday.
11 Quick Stretches for Warehouse Workers
1 - Neck Stretch
Tilt your head towards your shoulder and hold. For added tension, place your hand on your head and gently push down towards your shoulder. Repeat in both directions. This will help relieve muscle tension around your neck and shoulders.
Duration: Hold 15-30 seconds x3 on both sides
2 - Side Bend
Raise your arm above your head, then tilt your upper torso towards the ground and hold. Repeat with the opposite arm. This stretch will target muscles around your torso and lower back.
Duration: Hold 15-30 seconds x3 on both sides
3 - Chest and Shoulder Stretch
Stand up tall and lift your arms parallel to your shoulders. Bend elbows upwards to a 90° angle with fingertips facing the sky. Squeeze your shoulder blades together and hold. This stretch targets your chest and shoulders.
This exercise can also be done using a doorframe. Simply put one foot slightly in front of the other and place your arms on the doorframe. Lean forward slowly.
Duration: Hold 15-30 seconds x3
4 - Standing Forward Bend
Standing with feet shoulder-width apart, slowly bend at the waist down to the floor. This stretch targets your hamstrings and back.
Duration: Hold 15-30 seconds x3
5 - Arms Across
Use your right hand to pull your left arm across your chest towards your right shoulder. Repeat this with the opposite arm. This stretch targets your posterior shoulders.
Duration: Hold 15-30 seconds x3 for each arm
6 - High Arm Stretch
Lift your arms up towards the sky. Grasp your hands together and push towards the sky. This stretch targets your chest, upper back, and shoulders.
Duration: Hold 15-30 seconds x3
7 - Arm Circles
Extend your arms out to the side then rotate them in small circular motions, both forward and backward. This exercise targets your arms and shoulders.
Duration: Rotate 5-15 seconds x3 in each direction
8 - Hamstring Stretch
Lift one leg onto an elevated surface (chair, bed, or coffee table) while leaving the other leg firmly planted on the floor. Slowly bend forward towards the elevated leg. Do not push too hard. This should not be painful. Just go as far down as your body allows. Repeat with the opposite leg. This stretch targets your hamstrings and lower back.
Duration: Hold 15-30 seconds x3 with each leg
9 - Quadriceps Stretch
Use your right hand to lift your right foot towards your buttocks and hold. Repeat with the opposite leg and arm. This stretch targets the quad muscles.
Duration: Hold 15-30 seconds x3 each side
10 - Calf Stretch
Stand with one foot placed in front of the other. Place your hands up against a wall and lean forward. Bend your front knee slightly while keeping your back leg straight with your heel firmly placed on the ground. Repeat with the opposite leg. This stretch targets your calf muscles.
Duration: Hold 15-30 seconds x3 each leg
11 - Wrist Stretch
Extend your right arm out in front of you. Bend your wrist so that your fingers are pointing to the floor. Then use your left hand to gently pull your hand towards your body. Next, bend your right wrist so your fingers are pointing to the sky. Use your left hand to gently pull your palms towards your body. Repeat this with the opposite wrist. This stretch targets the forearms.
Duration: Hold 15-30 seconds x3 each wrist
Final Thoughts
Working in a warehouse can cause repetitive strain injuries to your body, but performing these stretches for warehouse workers is necessary to keep yourself in tip-top shape! Implementing an easy stretching routine before your shift is a great way to help yourself remain flexible and strong throughout the workday.
The key is to be consistent! Practice doing these stretches every day for maximum effect. Stretching more than once a day is even better! Additionally, make sure to keep your body hydrated. Drinking plenty of water will keep you hydrated and ensure your muscles are moving efficiently! Good work practices like these will help you avoid injury in the workplace.
Be sure to download your FREE pre-work stretch guide for warehouse workers by clicking the link below.
For more information on best practices for warehouse safety, feel free to check out the following resources:
