Warm up into your workday

When it comes to playing a game of sport, it is common practice to do a warm-up - even if it is a couple of stretches or simple mobility exercises. What about when it comes to work? Do you do a warm-up? Some people work some pretty physically demanding jobs (*cough* TRADIES *cough*) and jet into their day before even waking up! It is absolutely vital that no matter what you do, a short and simple warm-up routine is done to ensure you stay mobile, flexible, and injury-free from your work day.

When it comes to warming up (whether it be for sport or for work), you need to ensure your warm-up is:

• Generalised to start with

• Specific to finish with

• Dynamic more than static

• Consistent across your working week

• Regular throughout the day

Listed below are some very general warm-up techniques which can be used across multiple industries. The key is to warm up all body parts in a general manner and then finish your routine with some more specific stretches or exercises that are tailored for what you are about to put your body through. 

Eg. 

• Desk worker: Finish with specific stretches to open the hips and increase flexibility through the forearms and shoulders. 

• Tradie: Finish with specific stretches/exercises to target your low back and/or knees

General stretches for your work-day warm-up (these are general and applicable to almost anyone, regardless of their industry):

• Standing roll down

• Standing lumbar range of motion

• Active neck range of motion

• Seated trunk rotation

• Shoulder rolls/shrugs