Stretching

by | Oct 6, 2025 | Environmental, Safety, Toolbox Talk, Transportation

Many workers experience discomfort from spending long periods standing, sitting, or driving, while others have physically demanding jobs. Both lifestyles can contribute to pain and reduced flexibility. Incorporating daily stretching exercises can help alleviate these issues and improve overall well-being.

Discussion Points:

  • Benefits of Stretching.
  • Provide Proper Instruction.
  • Monitor Participation.

Discussion:

Regular stretching is crucial for maintaining good physical health. It helps prevent injuries, increases flexibility, improves circulation, reduces muscle soreness, and alleviates stress.

Taking a few moments to stretch before and after each shift, as well as before strenuous activity, can significantly benefit the physical and mental well-being of workers. This practice helps them to maintain their health and perform at their best. 

It’s essential to customize the stretching routine to meet individual needs and adjust it according to weather conditions for safety. A stretching session typically lasts about 10 minutes.

Include a variety of stretches to target all major muscle groups. Key stretches to consider are:

  1. Neck Stretch: Slowly tilt your chin toward your chest, hold for 5 seconds. Tilt your head to the left, hold for 5 seconds, then tilt your head to the right, hold for 5 seconds. (3x)
  2. Shoulder Roll: Roll your shoulders backward and forward in a smooth, fluid motion. (3x)
  3. Shoulder Stretch: Bring your left arm across your body, pressing your right wrist against your elbow. Hold for 5 seconds, then switch arms. (3x)
  4. Chest Opener: Clasp your hands behind your back to open your chest. Hold for 5 seconds. (3x)
  5. Wrist Flexor Stretch: Extend your arm forward, palm up, and pull your fingers back with the opposite hand. Hold for 5 seconds, then switch arms. (3x)
  6. Seated Spinal Twist: Sit up tall, gently twist your torso to one side with one hand on the opposite knee. Hold for 5 seconds, switch sides. (3x)
  7. Lateral Stretch: Stand with your feet shoulder-width apart, bend forward at the waist, and rest your right elbow on your right leg. Extend your left arm overhead. Hold for 5 seconds, switch sides. (3x)
  8. Quadriceps Stretch: Stand on one leg, bring your opposite foot towards your buttocks, and grab your ankle with your hand. Hold for 5 seconds, switch legs. (3x)
  9. Hamstring stretch: Extend one leg, lean forward towards your toes. Hold for 5 seconds, switch legs. (3x)
  10. Calf Stretch: Stand with one foot in front of the other. Lean forward, keeping your back leg straight and bending your front knee. Hold for 5 seconds, switch legs. (3x)

Remember to stretch slowly and avoid bouncing. If you experience any discomfort, stop, take deep breaths, and relax. Stretch only to a point of mild tension while maintaining deep breathing. Stretching can help reduce stiffness, improve flexibility, and prevent injury. Take a few minutes to stretch whenever you feel tense or achy.

As always, stay safe out there!