Stretches for Warehouse Workers

Working in a warehouse is hard on the body. Many people even experience injuries due to the strain it takes. In fact, the second most common injury to occur on the job is due to improper lifting and handling of items. On average, workers miss 5.2 days of work per 100 employees each year because of workplace injuries. With over 1 million warehouse employees in the US, that accounts for over 95 million lost work days - and that doesn’t even take into account the lost income!! The good news is, with good work practices, it’s entirely possible to avoid injury in your warehouse job. One simple practice to help reduce the risk of injury while at work is doing daily stretches for warehouse workers. 

According to OSHA, simple 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 avoided by taking a quick five minutes to stretch before your warehouse shift. That seems well worth the time!  In this blog, we will provide you with a quick stretch routine to incorporate into your daily life. 

Benefits of Stretching

Before we dive into the specific stretches for warehouse workers, let’s cover why stretching is so beneficial. Research shows that stretching helps improve overall flexibility and range of motion. With that increased flexibility, you can help decrease your risk of injuries on the job. 

The 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 down your body. It may seem daunting at first, but you may soon enjoy stretching before or after work! Oftentimes, people also find stretching a good way to shift their mindset and relax their bodies before a busy and hectic day, or to simply decompress after a long day. 

So you see, it’s good for your body physically and mentally. 

Tips for Stretching

Hold stretches for at least 15-30 seconds

Stretches have the most benefit when held out for at least 15-30 seconds. However, if a specific area is tighter, you may need to hold the stretch for a longer period of time. 

Expect tension, but not pain from stretches.

It is normal to feel a slight pull during a stretch, but you should never feel pain. This can cause more harm than good. 

Keep up with stretches every day. 

Find the time to consistently stretch. It is only five minutes of your day. You will find the benefits are greater when you are going through the routine on a daily basis.  

Drink plenty of water. 

Drinking water before, during, and after a stretching program is essential. In fact, 70% of your muscle composition is actually water. Drinking plenty of water will help to 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 stretch targets 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 targets your torso and lower back. 

Duration: Hold 15-30 seconds x3 on both sides

3 - Chest and Shoulder Stretch

Stand up tall, and lift arms parallel to 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 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 on both sides

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 a small circular motion both forward and backward. This stretches targets your arms and shoulders. 

Duration: Rotate 5-15 seconds x3 in both directions 

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. 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 both legs

9 - Quadriceps Stretch 

Lift your right foot towards your buttocks. Use your right hand to hold your foot up into place. Repeat with the opposite leg and arm. This stretch targets the quad muscles. 

Duration: Hold 15-30 seconds x3 on both sides

10 - Calf Stretch

Stand with one foot in front of the other, and place your hands against a wall. Bend your front knee slightly while keeping your back leg straight with your heel firmly on the ground. Lean forward into the wall. Repeat with the opposite leg. This stretch targets your calf muscles. 

Duration: Hold 15-30 seconds x3 with both legs

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 push your hand towards your body. Next, bend your right wrist so your fingers are pointing to the sky. Use your left hand to gently push your palms towards your body. Repeat this with the opposite wrist. This stretch targets the forearms. 

Duration: Hold 15-30 seconds x3 on both sides

Final Thoughts 

Working in a warehouse is extremely hard on the body. It is up to you to take the necessary steps to keep yourself in tip-top condition! An easy pre-work-day stretching routine is one great way to help yourself. Be consistent! It is best to do these stretches every day for maximum effect. In fact, more that one time per day is even better! And in addition to stretching, be sure to keep your body hydrated. Drinking plenty of water will keep your muscles moving efficiently! Good work practices like these will help you avoid injury in your warehouse job. 

Be sure to download your FREE pre-work stretch guide for warehouse workers by clicking the link below.