Do you stand all day at your job?

When your job requires you to stand on your feet for 8 or more hours a day, your day is filled with challenges. This is especially for those that work in a factory setting, like at Toyota, or in a hospital setting, teachers, etc.

Stretching is one of the first steps in overcoming the challenges your body faces when becoming injured or absorbing the force of concrete floors day in and day out.

Follow these recommendations for a stretching routine and prevent injury from sidelining you at your job.

1. Warm-up first. To avoid injury you need to stretch but you never want to stretch a muscle not properly warmed up. Always start with some mild warm-ups to get blood flowing to the tissue before doing any type of stretching. Some recommended warm-ups are brisk walking or slow jogging for about five minutes.
2. After your warm-up, do dynamic (not static) stretches. Dynamic stretches are slow and controlled movements instead of remaining still and holding a stretch like static stretches. They may include simple movements straight leg kicks, arm circles, or a forward lunge with a lean. Proper technique is the key to reducing your risk of injury. Do 30 seconds of controlled repetitions at your own pace.
3. After your workday do static stretches. Static stretches are the stretches most of us think about when told to stretch a muscle. When you do static stretches you’ll lengthen muscles and improve your flexibility. Hold them for 30 seconds.
4. Learn warm-ups and stretches particular to your job. Every job has a different process. Some areas use more upper body muscles than lower body muscles.Regardless of your job process, if you’re standing using your arms you’re also using your feet and legs even when you don’t realize it. ALWAYS stretch your entire body and pay extra attention to the areas you use most frequently.
5. Never stretch to the point of pain. You should never experience pain when stretching. When stretching go to the point of slight discomfort. If you’re making a face, you’re stretching too hard. Never stretch to the point of pain.