How to Prepare physically for construction work

The Important Stretches

A full day of construction work is hard on the body. That’s why workers should adopt a full-body stretching routine. This can take 10 to 15 minutes and focus on the neck, back, legs, core, chest and arms.

Here are some of the most important stretches for construction workers:

• Neck stretches:

  • Slowly rotate the chin from shoulder to shoulder, holding for a few seconds at each shoulder. Repeat five times.

  • Touch your chin to your chest, then slowly tilt your head backward. Repeat five times.

  • Roll head clockwise five times and then counterclockwise five times.

• Leg stretches:

  • Stand straight, bend your knee and lift one foot behind you. Hold the foot with the hand on the same side. Hold it for 10 seconds. Swap legs. Repeat three times.

  • Keep legs straight, bend forward and attempt to touch your toes. Hold for 10 seconds. Repeat three times.

• Shoulder stretches:

  • Place hands at your sides. Roll shoulders upward, backward, downward, and forward. Do five circles in each direction.

  • Tuck your chin so your ears are in line with your shoulders. With one arm behind the back, try to pull the shoulder blade down. Hold for 10 to 15 seconds before swapping. Repeat two times.

• Chest stretches:

  • Make a W shape with your hands and arms. Squeeze the shoulder blades together. Hold for five seconds. Repeat five times.

  • Open up your arms and stand with palms facing forward. Reach your arms backward and hold the stretch for 10 to 15 seconds. Repeat two or three times.

• Core stretches:

  • Lay flat on your stomach. Place your hands, palms down, under your shoulders. Press up from the ground, keeping hips in contact with the floor. Hold for 15 to 30 seconds.

  • Sit in a chair with your back straight. Cross arms over your chest, hands on shoulders. Rotate to the left, tense core muscles, then release after five to 10 seconds. Repeat on the other side.

• Arm stretches:

  • Lift both arms overhead, then bend one elbow. With the other hand, grasp the bent elbow and gently push it behind. Hold for 20 seconds before switching. Repeat on both sides at least twice.

  • Cross one arm across your body. With the other arm, reach up and pull the elbow joint across further to stretch. Hold for 20 seconds and repeat two to three times.