If you are looking for a daily prep to get started off on the right foot, look no further! Try out this program to start your day and use a stretch or 2 throughout your day to keep you moving along.
Variety is the spice of life, so we have 2 general programs to choose from: A Routine and B Routine. Each of these has a thorough 10-minute version as well as a shortened 5-minute version. You can find all the links and downloads below.
Looking for something more customized to your work? Check in with your Work Right Injury Prevention Specialist for a routine just right for you!
A Routine Links:
B Routine Links:
Wondering how to perform each stretch or exercise? Follow along below!
Looking for a custom program of your own?
A professional athlete would never skip a warm-up and neither should the industrial athlete! Studies on sports injury prevention show task specific exercises can reduce common injuries by up to 70% when compared with no warm-up. This is why each stretch and flex program is best customized for maximal gain. Each program is created based on the common tasks involved with the work, compromising positions, historical injuries, and employee feedback.
Contact your account manager for more details.
Designed to get the HEART RATE UP, BLOOD FLOWING, and JOINTS LUBRICATED!
March in place with high knees to warm up the hips and legs.
Either walking or shuffling, side step to your right, then off to your left.
Pull your heel back towards your butt, alternating legs to warm up the thigh and knees.
Standing on one foot, bring your opposite knee up to hip height and rotate the leg (keeping the knee bent) in a clockwise direction.
Standing on one foot, bring your opposite knee up to hip height and rotate the leg (keeping the knee bent) in a counterclockwise direction.
In a standing position with hands on hips OR against a wall or counter for support, push up onto your toes as high as possible. Hold at the top for a second, then slowly lower your heels.
Leaning one forearm on the same side thigh, let your opposite arm hang down towards the floor. Swing your hanging arm around in a circle clockwise, then counterclockwise.
Roll your shoulders up toward your ears and then down and back, squeezing shoulder blades together.
To offload tension through the shoulders and upper back, practice good posture, and stretch the anterior chest, squeeze your shoulder blades together, pulling them down and back.
Start with open arms and a shoulder blade squeeze, then bring arms into a hug alternating the top arm with each repetition to warm up the shoulders and chest.
Standing on one foot, lift the other and roll the ankle around clockwise, then counterclockwise.
Stand tall on your standing leg and hug your opposite leg into your body without rounding forward.
Engage your core and slowly lift one leg up and back behind you while tipping forward from the hips. Keep your lifted leg engaged and toes pointing down towards the floor. Keep your spine straight and eyes looking ahead. Level your hips parallel to the floor.
Nod your head first looking up, then looking fully down.
With head in neutral position, nod your head off to one side fully, then the other.
Start with your arms up overhead into a “V” position. Control your arms slowly down to a “W” position, squeezing your shoulder blades. Return to start.
Designed to build STRENGTH and BALANCE!
With feet hip width apart, put your weight into your heels and sit back into a squat. Keep your chest up and knees in line with the feet.
Standing with your feet together, take a big step backwards and bend both knees to 90 degrees. Return to your starting position and repeat on the other leg. Hold onto dumbbells for an extra challenge!
To increase strength and mobility in your hips and legs, step off to one side, drop your hips back into a side lunge. Try to keep your front knee over your ankle, and push down through your heel, then squeeze your glutes to raise back to standing.
Designed to increase FLEXIBILITY, MOBILIZE NERVES, and PREPARE for the day!
Bring arm up to shoulder height. Use your opposite hand to pull your arm straight across your chest until you feel a stretch behind your shoulder and in your upper back.
Clasp both hands behind the back . Slowly elevate your hands while holding your shoulders back to feel a stretch in the front of the chest.
Begin with your hand touching your upper shoulder and head tilted away. Moving everything together, side bend your head and extend your arm straight, extending your wrist to point fingers towards the floor. Repeat the glide.
Place your hands on your hips and lean back to extend back through your lower spine. Hold briefly and return to neutral.
Keeping spine straight, sit hips back with one leg extended forward and toes up. “Pump” ankles back and forth flexing and pointing the toes.
Extend one leg out in front, toes up and sit back onto a stretch for the front leg. Keep your chest up. Repeat on the other side.
In a standing position, cross your ankle over your opposite knee and sit your hips back with chest forward.
Standing in a lunge stance with the front knee bent and back knee straight, lean slightly back to feel a stretch at the front of the hip and in the calf. At the same time, rotate your wrists clockwise then counterclockwise.
Hold onto a support or wall if needed. Grab the top of your foot behind you and pull your foot towards you. Keep your knees aligned next to one another and push your thigh and hip forward to feel a bigger stretch.
Raise one arm up and over to the side, bending through your trunk to feel a stretch off to the side of the body.
