Exercise is an important part of any treatment plan following an injury because they increase muscle strength and coordination, and enhance flexibility and mobility. The same exercises can be performed proactively to reduce the chances of injury in the first place and still experience these benefits.
Muscles, when used repetitively or required to hold a position for any length of time will fatigue. The speed at which this fatigue occurs will depend on how often the muscle move, how much force is required, and how long the activity is maintained without a break. When muscles fatigue, there is an increased risk of injury.
Therefore, wherever possible, tasks should be varied within a shift to allow different muscles to be used and tired muscles to recover. The more varied the task, the lower the risk for injury.
Proper warm up and stretching within the workplace can help to prevent injury, reduce muscle fatigue and improve dynamic flexibility, if performed correctly.
Please consider these guidelines before exercising.
- Warm up for 2-3 minutes prior to stretching (e.g. jog on the spot, walk around building or block, anything that slightly raises your heart rate)
- Stretch regularly: 2-3 days/week, minimum
- Perform stretches correctly:
- Hold static stretches for 10-30 seconds
- Do not perform exercises too quickly
- 3 repetitions per muscle group, or as indicated
- Emphasize tight muscles
- Intensity should be to a position of mild discomfort only, do not overstretch
- Do not bounce stretches
- Do not perform the stretch if it hurts or the muscle/area targeted is injured
- Stretch throughout the day
Try these mini warm up and stretching regimes. These regimes will take about 3-5minutes to complete. They can be used at home or at work. Make sure you read the guidelines above before you perform any sort of exercise.
- Warm Up Program 1
- Warm Up Program 2
- Warm Up Program 3
- Warm Up Program 4
*Disclaimer: Whilst all reasonable efforts have been made to substantiate the information contained within, it is of general nature only. These examples do not represent specific advice. If you require personal advice you should contact Job Fit or other health professional. No responsibility can be accepted if the information in incorrect, inaccurate or cause other complications.
