Industrial Athletes: The Importance of Stretch and Flex

Think about some of the athletes that you have seen throughout your life. The one thing that they all have in common is that they stretch and flex before workouts, practice, and competitions. The work that we do is just as physical as what athletes face, and it is just as important to stretch daily before our workout.

Stretching should really be thought of as a warm-up, because it gets your blood flowing and readies your muscles for the task at hand. Beginning a workout or work with cold muscles greatly increases the risk of injury.

Benefits of a Proper Warm-Up:

• Increased Muscle Temperature – Helps muscles contract and relax more quickly, which enhances speed and strength and decreases the likelihood of overstretching a muscle and causing injury.
• Increased Body Temperature – Helps improve muscle elasticity, which also reduces the risk of muscle strains.
• Dilation of Blood Vessels – Reduces resistance to blood flow and lowers stress on the heart.
• Improved Efficient Cooling – Helps improve the body’s heat dissipation mechanism (sweating), which prevents overheating in hot temperatures.
• Increased Blood Temperature – Helps increase oxygen flow to muscles, improving their endurance.
• Increased Range of Motion – Helps improve motion in the joints and reduces stiffness.
• Hormonal Changes – Increases the balance of energy-producing hormones.
• Mental Preparation – Relaxes the body and helps to increase concentration on job tasks.

Examples of Warm-Up Exercises:

• Marching in Place
• Jogging in Place
• Jumping Jacks
• Trunk Twists
• Toe Touches
• Arm Circles
• Neck Rolls
• Wrist Rotations
• Hip Rotations
• Knee Rotations
• Ankle Rotations
• Static Stretching

Static stretching is another vital component of preparing the body for work. Static stretches should be performed following warm-up exercises. Stretching lessens the risk of injuries by reducing fatigue, improving muscular balance and posture, and increasing muscle coordination.

Benefits of Reducing Muscle Fatigue:

• Increases blood supply and nutrients to joint structures and soft tissues
• Increases soft tissue temperature and elasticity
• Increases joint synovial fluid to allow for greater range of motion and less joint degeneration
• Increases a joint’s ability to move through a greater range of motion with less energy expenditure
• Decreases tightness and resistance in tendons and muscles

Benefits of Improving Muscular Balance and Posture:

• Increases soft tissue structures’ adaptability to the effects of gravity and poor postural habits
• Realigns soft tissue structures and reduces effort to achieve and maintain good posture

Benefits of Increasing Muscle Coordination:

• Enhances nerve impulse activity for better control of muscles
• Improves ability of opposing muscle groups to work in a more coordinated fashion

How Walden Can Help

Walden’s Environmental Health and Safety (EHS) team can help your business create a comprehensive stretch and flex program tailored to meet the needs of your organization. We can also help to build a best-in-class ergonomics program, perform assessments, and help address high-risk work practices.

If you need assistance, please contact Walden’s EHS Director, David Garner, at 860-846-4069 or dgarner@walden-associates.com for support.