Injury Prevention Stretches Every Blue-Collar Worker Should Know

When your job involves long hours on your feet, repetitive movements, or heavy lifting, your body takes on a lot of strain. Over time, this can lead to muscle stiffness, joint pain, and even workplace injuries.
Just a few minutes of stretching before, during, and after your shift can improve flexibility, reduce muscle tension, and lower your risk of injury.

What stretching can do for blue-collar workers

Improve flexibility and range of motion
Boost blood flow to muscles and reduce fatigue
Reduces stiffness from repetitive movements or prolonged standing
Prepare your body for physical activity
Helps prevent strains, sprains and overuse injuries caused by tight or overworked muscles

When to stretch

Before work to warm up your muscles and prepare for physical activity
During breaks to release tension, prevent stiffness and keep you feeling energised
After work to aid recovery and reduce soreness

Essential stretches for blue-collar workers

1. Knee-to-chest

Lie on your back with knees bent and feet flat on the floor.
Clasp just below one knee with both hands and bring it towards your chest until you feel a gentle stretch in your lower back.
Hold 30–60 seconds, then switch legs. Repeat three times each leg.

2. Side bend

Stand with feet shoulder-width apart.
Raise your right arm overhead and lean to the left until you feel a stretch.
Hold 3–5 seconds, return to start position, and switch sides.

3. Neck stretch

Stand or sit with your back straight.
Slowly turn your head until your chin is over your shoulder.
Return to the centre and repeat on the other side. Do five rounds on each side.

4. Hamstring stretch

Place one leg out in front of you, while keeping the other leg bent.
Keep your leg straight and lean forward and grab your foot slightly until you feel tension along the back of your thigh.
Hold 3–5 seconds, release, and switch legs.

5. Chest and shoulder stretch

Stand with feet shoulder-width apart.
Bend elbows at 90° with palms up.
Squeeze shoulder blades together, hold for 3–5 seconds, and release. Repeat five times.

6. Happy baby

Lie on your back with legs bent and soles facing the ceiling.
Hold the outside of your feet, elbows inside your knees.
Rock gently side to side while flexing your heels.

7. Forearm stretch

Extend your arm in front with palm facing away.
Use the other hand to gently pull fingers back to stretch the front of your forearm (30 seconds).
Repeat with palm facing towards you to stretch the back. Switch arms.

8. Calf stretch

Stand with one leg forward, knee bent, and the other leg straight behind you.
Keep both heels on the floor, toes pointing forward.
Lean forward until you feel a stretch in the calf of the straight leg. Hold 30 seconds, switch legs.

Making stretching a habit

Just a few minutes of stretching daily can improve your comfort at work and reduce the risk of injury. Consider setting a reminder on your phone or teaming up with a workmate so you both stay accountable.

Your body is your most important tool at work. By adding stretching into your routine, you can protect yourself from injury, stay more comfortable during long shifts, and keep doing your best mahi.