The Pre-shift Warm-Up
Getting injured at work sucks.
There is no other way to put it.
So what is the #1 way to prevent injuries at work? I’m glad you asked…
Movement prep. That’s short for Movement Preparation.
If you exercise regularly now, this is probably not a new concept to you, but if it’s been a while, think of this scenario….
Remember back in gym class or when you played sports when you were a kid? Did you just show up to the game with your uniform on and start playing? I hope not. You showed up early to get “warmed up” and ready for the game.
This is no different. Except now the “game” is your shift at work.
Check out this infographic that will help get you ready no matter what your job is.
Want us to walk through it with you? No problem! Just click here for the video or watch it above.
For more on this topic and other topics related to optimizing the industrial athlete, head over to Robbinsptwest.com/IA
In just 3 minutes you can drastically decrease the chances of getting hurt at
work. Doing these movements before your shift prepares the body for the
workout you are going to put it through. Thanks in advance for making this
investment in your health!
Master the #1 way to decrease your chances of injury at work.
- Neck Circles
Begin standing with arms at your sides.
Start by tucking your chin to your chest
then imagine tracing as big of a circle as
you can with your head going clockwise
for 5 reps, then 5 reps counterclockwise.
- Standing Infinity Hover
Stand with your arms out to your
side. Bring one arm overhead and
touch behind your neck as far as is
comfortable. At the same time bring
your other arm behind your back and
try to touch your opposite shoulder
blade. Alternate back-forth between
sides for 5-10 reps.
- UE Nerve Glide/Wrist ROM
Stand with arms down at your sides
and palms rotated forward. Keeping
your shoulders down away from your
ears, pull your arms back, and extend
your wrists so your palms face the
perform 5-10 reps.
- Hip Circles
Stand with your feet about shoulder-width
apart and hands resting on your hips.
Push your hips forward and then make as
big of a circle with the hips while keeping
the feet planted. Perform 5 reps clockwise and
5 reps counterclockwise.
- Lunge with a Twist
Standing with your feet hip-width apart
step one leg forward and drop down into a
lunge. Rotate your upper body towards
the side you stepped forward
with. Alternate legs and perform 5-10 reps on
- Bodyweight Squats
Standing with feet about shoulder-
width apart. Keep your trunk
upright and squat down as far as is
comfortable keeping the heels
down. You may hold your arms
straight out in front of you to help
with balance. Perform 10 reps.
- Ankle Circles
Standing with feet hip-width apart. Pick
up one leg off the floor and hold it in front
of you, then trace as big of a circle as you
can with the ankle, perform 10 reps
clockwise then counterclockwise. Repeat
on the other side.