Prepare for Work – Warm-up Exercises to Reduce Injury

WHY WARM UP BEFORE WORK?

Extended periods of sitting, driving, or operating machinery, as well as repetitive tasks, can fatigue postural muscles and increase the risk of:

• Muscular strains or tears
• Joint pain
• Nerve impingement
• Localised soreness and muscular pain

Proper warm-up exercises:

• Increase blood flow and circulation to muscles
• Prepare muscles for movement through a neuromuscular response
• Relax and lengthen muscles to reduce post-work discomfort

Tip: Stretching should match the movement patterns of the tasks being performed.

6 SIMPLE STRETCHES TO REDUCE INJURY

Hold each stretch for 30 seconds

1. Tricep Stretch

• Stand or sit tall, chest lifted, shoulders down
• Gently pull elbow behind head until stretch is felt in the back of the upper arm

2. Chest Stretch

• Clasp hands behind back, roll shoulders back, and push chest out
• Straighten arms and gently raise to feel stretch across the chest

3. Back & Arm Stretch

• Clasp hands together, palms outward, extend arms forward
• Spread shoulder blades to feel stretch across the upper back

4. Lunge Calf Stretch

• Press against a wall or bar, front knee bent, back leg straight
• Back heel on the ground, both feet pointing forward to feel stretch in the back calf

5. Standing Quad Stretch

• Stand tall, pull heel toward bottom, keep knee in line with hip
• Push hips forward to feel stretch in the front of the thigh

6. Hamstring Stretch

• Wide stance, front leg flexed toward shin, back foot pointing forward
• Draw in abdominals, lengthen spine, lean forward to feel stretch in back of leg

REMEMBER: SMALL EFFORT, BIG REWARD

• Just 3–5 minutes of stretching a couple of times a day can save you from serious injury. 
• Encourage your team to make warm-ups part of their daily routine.
• Healthy muscles = safer, more productive work.

QUICK QUIZ

1. Why is warming up before work important?
2. Name three common injuries caused by fatigue and static positions.
3. How long should each stretch be held to be effective?
4. Which muscles are targeted by the Lunge Calf and Standing Quad stretches?

KEY TAKEAWAYS

• Stretching before work reduces the risk of musculoskeletal injuries.
• Static positions and repetitive movements increase fatigue and weaken postural muscles.
• Simple stretches targeting major muscle groups improve circulation, flexibility, and performance.
• Investing 3–5 minutes in warm-up exercises can prevent costly workplace injuries.