10 Easy Stretches to Reduce Injury Risk

February 11, 2018

This WorkCare Fact Sheet features 10 simple but effective stretches to help you stay flexible and reduce the likelihood of injury on the job or at home.

Hours of sitting or standing, repetitive tasks, intense bursts of physical activity, moving loads or people, and external stressors such as extreme weather and production deadlines all contribute to injury risk. Other individual risk factors include weight, age, smoking, physical fitness and underlying medical conditions.

Check with your personal health care provider if you have questions. Your fitness goals should always be pursued with your own well-being and the safety of others top of mind.

Why Stretch?

Stretching increases flexibility and strength. Short, tight muscles cause poor posture, in turn leading to back pain and other complaints. Long, strong muscles help keep your body in alignment, reducing injury risk.

Before stretching or starting work, warm up your body. Take a short walk or jog in place. If you have access to a gym, walk on a treadmill or ride a stationary bike.

The following stretches recommended by WorkCare’s clinical team can be easily incorporated into your daily routine.

Shoulder Stretch

You should feel the stretch in your armpits and across the front of your chest
Clasp hands behind your head, palms facing forward
Spread your elbows
Hold for 15-20 seconds
Bring elbows together to release stretch
Repeat 3-5 times

Shoulder Blade Stretch

Hold right arm in front of your body with the elbow bent
Rotate hand inward
Pull arm across body with opposite hand
Hold for 15-20 seconds
Repeat 3-5 times
Switch sides

Low Back Stretch

Stand with feet shoulder width apart
Shift weight to balls of feet
Put hands on small of back – squeeze buttocks
Move hips forward – arch low back slightly
Pinch shoulder blades to open chest
Hold for 15-20 seconds
Repeat 3-5 times

Back and Waist Stretch

Stand with feet shoulder width apart
Knees can be bent or straight
Slowly bend at the waist
Let your arms hang loose
Take 3 deep breaths
Repeat 3-5 times

Hands and Wrist Stretch – option 1

Place hands on steering wheel or the edge of your desk/workstation
Push fingers/hands until your feel a stretch
Take 3 deep breaths
Repeat 3-5 times

Hands and Wrist Stretch – option 2

Place hands together
Push hands into each other until a stretch is felt
Take 3 deep breaths
Repeat 3-5 times

Hip Flexor Stretch

Take a small step forward
Put weight on forward foot and bend knee
Shift hips forward
Press heel of back foot down
Feel stretch in hip of the rear leg
Hold for 15-20 seconds
Repeat 3-5 times
Switch sides

Calve Stretch

Place hands on a stable, upright surface
Back leg is straight
Front leg is bent
Lean forward into your front leg
Adjust the back leg as necessary to get a stretch
Repeat 3-5 times

Side Stretch

Shift weight to right foot
Reach up and across head with right hand
Distribute strain evenly across spine
Feel stretch along right side of body
Hold for 15-20 seconds
Repeat 3-5 times
Switch sides

Other Injury Prevention Tips

Adhere to safe lifting practices and policies whether you are moving loads or transferring people:
- get help or use lifting devices, as necessary
- if moving an object, straddle the load with one foot slightly in front of the other for balance
- squat and bring the load close to your body
- do not twist or bend over
- use your legs, not your back, to lift
- when setting the load down, squat and make sure it is resting on a stable surface before releasing
Adjust your work area to fit your body type and use ergonomically designed tools/equipment.
Take micro-breaks to stand, stretch and realign your body.
Stay well hydrated and eat a nutritious diet that is low in saturated fats, sodium and processed sugars.
Be mindful of slip, trip and fall hazards.
Wear protective clothing/gear appropriate for conditions.
Maintain a routine exercise regimen; seek professional advice before starting if you do not have one.