The Importance of Stretching
Workers in the oil field generally begin each day early. You go to bed with sore backs, stiff knees, and aching shoulders all from a hard day’s work. It is not uncommon to drive over an hour to the job site, and climb out of the truck even stiffer than we got into it. All of these are reasons why it is important to stretch your muscles prior to beginning another day’s work.
Pre-Work Stretching
A person should stretch only after warming up, when the muscles are warm and less likely to tear. The most effective method of warming up is slowly going through the actual motion of work to be performed at a relaxed pace for 3 to 10 minutes. You should then stretch after warming up, and each stretch should be comfortable enough to hold for a count of ten. Stretching lengthens muscles and tendons, and allow muscles to generate more force around the joints, contract more efficiently, and perform better. Stretching should be performed for at least 5 to ten minutes before work.
Back:
- Bend slowly side to side, (20 to 30 seconds)
- Place your hands on your lower back, bend your neck back and arch your back, (20 to 30 seconds).
- Place your legs together and slowly bend down and try to touch your toes, (hold for 20 seconds).
- Slowly twist your torso and upper body side to side, (20 to 30 seconds)
Legs & Knees:
- Stand on one leg, reach behind your back and pull your foot up and forward, (20 to 30 seconds).
- Spread your legs and bend down and try to touch the ground, (20 to 30 seconds).
Shoulders:
- Extend your arms and make large, slow circular motions with your arms. First forward, then backwards, (20 to 30 seconds each arm).
- Grab the opposite elbow and pull the elbow across your body to stretch your shoulder muscles, (20 to 30 seconds each arm).
Neck:
- Make a slow circular motion by rotating your head first clockwise, then counter clockwise, (20 to 30 seconds in each direction).
- Place your hand on one side of your head and use your neck muscles to push against your hand, then switch and push from the other direction, (20 to 30 seconds each direction).
Conclusion:
A regular stretching program will help to strengthen muscles which will help prevent muscle strains and soreness. Alternating work tasks on a daily basis will allow muscles to recover, prevent injuries, and promote a higher level of fitness.
Questions:
1. What can help stiff knees, sore backs, and aching shoulders?
2. Stretching does what to muscles?