13 Best Stretches for Warehouse Workers for a Safer, Pain-Free Shift

Warehouse work can be physically demanding. Long hours lifting heavy boxes and moving around can take a toll on the body, leading to muscle fatigue and soreness. Fortunately, there's a simple solution to mitigate the effects of warehouse work—stretches for warehouse workers. 

This guide will explore how these seated stretches and outdoor exercises can help workers stay injury-free, relieve muscle fatigue, and feel more energized so they can get back to their jobs. 

Pliability's mobility app provides a valuable resource to help warehouse workers achieve their goals. With easy-to-follow stretches and routines tailored to specific needs, this tool can help you reduce your risk of injury, relieve muscle fatigue, and feel more energized at work.

Why You Should Stretch Before and After Every Warehouse Shift

Stretching: A Simple Way to Combat the Physical Demands of Warehouse Work

Warehouse work is rewarding but can take a toll on the body. You spend your shift on your feet, doing some heavy lifting. Stretching can help with the physical demands of warehouse work by preparing the body for activity before a change and promoting recovery afterward.

Why Add Stretch Breaks?

Many of the most common injuries in a warehouse are caused or worsened by tight, weak muscles. Stretch breaks have three key benefits for warehouse workers: 

Reducing neck and shoulder pain

Most warehouse workers spend the day looking down. This can cause cramping in the shoulder and neck muscles, leading to pain and restricted movement. Stretch breaks help employees loosen those muscles, reducing the risk of injury. 

Minimizing repetitive strain

Doing the same thing repeatedly causes the muscles to build unevenly. Those that are regularly used grow stronger, but those that are not in use grow weaker. These imbalances can lead to a long list of repetitive strain injuries. Stretching the muscles helps bring them back into balance, making injuries less likely. 

Increasing focus

It’s human nature to zone out when doing the same tasks for 8 or 10 hours. However, zoning out can lead to mistakes that increase safety hazards. A stretch break is also a reset for the mind, allowing workers to return to their tasks with renewed focus. 

Stretching Before Your Shift

Taking a few moments to stretch before your warehouse shift will increase your range of motion and reduce your risk of injury. Reducing muscle tension helps prepare your body for physical exertion — i.e., your warehouse shift — and promotes circulation.

If you’re just starting your stretching practice, take it slow. Lightly stretch your muscles and increase your movement as you feel ready. Each stretch should feel comfortable and allow you to release tension. You’ll likely want to focus on dynamic stretching — i.e., active movements — that would enable your body to experience a full range of motion.

Accompany your stretches with slow, deep breaths, as this sends oxygen to your muscles. In addition to getting your body ready for a hard day’s work, this will also relax your mind and help you prepare for any challenge that comes your way. 

Stretching After Your Shift

You’re probably tired and ready to get off your feet when your workday is done. However, dedicating a few minutes to stretching can offer lasting benefits. For example, you can boost your flexibility, improve blood flow, enjoy better posture, experience less back pain, and lower stress levels. 

As far as which parts of the body to stretch, everyone has different needs. Concentrate on areas that feel the tightest. You’ll want to focus on static stretches — i.e., those without movement — holding each position for approximately 20 to 60 seconds. 

Related Reading

• Why Is Employee Wellness Important
• How to Engage Employees in Wellness Programs
• Stretching Before Work
• Team Wellness at Work
• Benefits of Employee Wellness Programs
• Virtual Wellness Activities for Employees
• Benefits of a Workplace Wellness Program
• Benefits of Stretching at Work
• Staff Wellness Activities
• Employee Wellbeing Strategies
  ‍

13 Best Stretches For Warehouse Workers

1. Side Bend  

Target Area

Torso and lower back  

Benefits

A side bend is a great warm-up stretch to improve your range of motion along your torso and protect your lower back.  

How to Do It 

Start with your feet shoulder-width apart and your arms at your side. Begin by raising your right arm overhead and lean toward the left side. Repeat with your left arm overhead and lean toward the right side.  

Duration

Hold your stretch on each side for 3 to 5 seconds. Repeat twice.  

2. Shoulder Circles  

Target Area

Shoulders, triceps, and biceps  

Benefits

This simple stretch can help build muscle tone in your shoulders, triceps, and biceps to prevent injury.  

How to Do It

This stretch can be done anywhere. All you have to do is stand up straight and slowly move your shoulders in a circular motion. Then, move them upward, downward, and backward to loosen each area of your shoulders.  

Duration

Repeat these shoulder movements 5 times in each direction.  

3. Chest and Shoulder Stretch  

Target Areas

Chest muscles and shoulders  

Benefits

A chest and shoulder stretch can help lengthen and loosen your chest muscles to improve the range of motion in your upper body.  

How to Do It

Standing up straight, bend both elbows at a 90-degree angle with fingertips facing upward. Squeeze your shoulder blades together and hold.  

Duration: Hold this stretch for 3 to 5 seconds and repeat five times.  

4. Wrist Stretch  

Target Area

Wrist  

Benefits

Stretching your wrist can improve flexibility around your hands and wrists to prevent injury while lifting objects.  

How to Do It

Place your forearms horizontally, with both palms facing the floor. Bend both wrists downward so that fingertips are pointing toward the floor. Then, extend both of your wrists so your fingertips now face upward.  

Duration

Repeat this motion five times.  

5. Calf Stretch  

Target Areas

Gastrocnemius and the soleus muscles (calf muscles)  

Benefits

If you’re on a construction job, your calves are likely used daily by walking from place to place and participating in strenuous activities. A calf stretch can help prevent injury or aches around your calves, feet, and ankles.  

How to Do It

Stand close to a wall with one foot in front of the other. Keep your front knee slightly bent. Place both hands on the wall in front of you, and with your back knee straight and heel on the ground, lean forward toward the wall. You should feel tension along the back of your calf.  

Duration

Hold this stretch for 20 to 30 seconds, then repeat on the other side.  

6. Hamstring Stretch  

Target Area

Hamstring tendons, hips, and pelvis  

Benefits

The hamstrings consist of three muscles that run down the back of your thighs. Routinely performing a hamstring stretch helps improve your ability to bend and extend the joints around your knees and thighs.  

How to Do It

Face forward and raise your foot on a broad surface, at least a foot high. Slowly bend forward, stopping when you feel tension behind your thigh. Switch legs and repeat on the other side.  

Duration

Hold the stretch for 3 to 5 seconds. Switch legs and repeat the stretch on each side twice.  

7. Quadriceps Stretch  

Target Area

Quadricep muscles and knees  

Benefits

Holding this stretch can help loosen the muscles above the knee, increasing mobility and preventing knee injury.  

How to Do It

Find a sturdy surface or wall that you can hold onto for balance. Grab your left ankle with your right hand so your leg is bending behind you at the knee. Switch to the right side.  

Duration

Hold this stretch for 3 to 5 seconds, then repeat twice on each side of your body.  

8. Neck Stretch  

Target Area

Neck and vertebrae  

Benefits

Neck stretches are designed to lengthen and relax the muscles and joints around your neck and vertebrae, which can lead to improved mobility and alignment.  

How to Do It

Begin with your head facing forward. Turn your head slowly to one side so your chin is over your shoulder. Repeat this motion while slowly turning to the opposite side.  

Duration

Repeat the stretch 5 times on each side.  

9. Standing T  

Target Areas

Front of shoulders and back muscles like the middle trapezius and rhomboids  

Benefits

This stretch is excellent for counteracting the forward hunch we develop as we tire during the day.  

How to Do It

Stand tall and hold your arms out in front of you at chest height. Your palms should be together. Squeeze your shoulder blades together to open your arms to your sides in a T shape. Keep your shoulders relaxed and away from your ears as you do each rep.  

10. Kickstand Romanian Deadlift (RDL)  

Target Areas

Hamstrings, glutes, and lower back  

Benefits

This stretch strengthens your hamstrings, glutes, and lower back, improving balance and stability. It’s both a stretch and strength exercise. RDLs help prevent strain and prepare your body for lifting, bending, and other daily movements.  

How to Do It

Start by standing with your feet staggered and your hands at your sides. Your front foot should be flat on the floor, supporting most of your weight, and your back foot should be resting lightly on your toes to help you balance. Lower your chest and hands toward the floor by hinging at your hips while keeping your back straight. Keep most of your weight on your front foot. Squeeze your glutes to lift your chest as you keep most of your weight on your front foot.  

11. Kneeling Hip Flexor Stretch  

Target Area

Hip flexors  

Benefits

This stretch helps reduce stiffness at the front of your hips, resulting from prolonged standing or sitting or repetitive movements like lifting. Loosening these muscles helps prevent lower back strain.  

How to Do It

Kneel with one leg out in front of you and your foot flat on the floor. Your other knee is on the floor directly below your hip. Move your hips and boosted knee forward. Keep your chest and head upright as you hold this stretch. Move your hips and knee back to the starting position.  

12. Standing Child’s Pose  

Target Areas

Hamstrings, glutes, and lower back  

Benefits

This is one of my favorite exercises for your back and legs because it simultaneously targets the hamstrings, glutes, and lower back. Leaning into a standing child’s pose stretches your shoulders, releasing tension and improving flexibility. It helps prepare your body for the demands of a physically active job.  

How to Do It

Stand with your hands resting on a sturdy surface, like a countertop or table. Take a few steps back as you lower your chest to the floor, hinging at your hips. Keep your arms straight with your head between your arms. Return to standing.  

13. Standing Side Bend With Arm Reach  

Target Areas

Torso, shoulders, hips, and lower back  

Benefits

This stretch improves the range of motion, which is especially helpful for non-desk jobs that involve a lot of twisting or reaching.  

How to Do It

Start by standing with your feet comfortably apart and your hands at your sides. Slide one hand down your leg toward your knee so your shoulder leans to the side and toward the floor. At the same time, reach your opposite arm straight up toward the ceiling and then over your head in the direction you’re leaning. Focus on deep breaths to relax into this position as you hold. Return to the starting position. Repeat on your other side.

Related Reading

• Workplace Stretching
• Wellness Incentive Programs
• Workplace Wellness Program Ideas
• Stretching Exercises for Warehouse Workers
• Company Wellness Programs
• Successful Corporate Wellness Programs
• Employee Wellness Software
• Employee Wellness Program Ideas
• Corporate Wellness Initiatives
• Stretches For People Who Sit All Day
• Employee Wellbeing App
• Corporate Mobility Services
• Corporate Wellness Services
  ‍

Tips for Successful Stretching

Breathe Easy: The Key to Stretching Success

Steady breathing helps you relax and loosen up your muscles before stretching. If you deprive your muscles of oxygen while stretching, it could cause lactic acid buildup and pain. Studies show that tension increases in your muscles and decreases when you inhale. To keep your muscles loose and relaxed, it’s essential to exhale while stretching consistently. 

Go Slow: Stretching Is Not a Race 

Stretching your muscles slowly prevents them from overextending or being damaged. Moving too quickly could make your muscles strained or seriously injured. 

Consistency Is Key 

Creating a consistent stretching routine is an easy and cost-effective way to improve flexibility, alleviate tension or aching sensations, and reduce your long-term injury risk. 

Listen to Your Body 

The most important rule of thumb when stretching is to listen to your body. If any stretch is causing pain or discomfort, discontinue or make modifications. When in doubt, check with your primary care provider to learn what works best for your body’s needs.

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion. Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. 

If you're feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. Sign up today for 7 days absolutely for free, on iPhone, iPad, Android, or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

Related Reading

‍

• Best Corporate Wellness Software
• Companies With Employee Wellness Programs
• Office Chair Stretches
• Desk Exercises At Work
• Best Stretches For Office Workers
• Corporate Wellness Companies
• Sprout Alternatives
  
• Calm Alternative

‍

‍