Top Exercises for Manual Jobs

In this blog, we’ll be sharing some of our top tips and tricks for people who work in manual handling jobs. The pandemic has made it more difficult for people to see their GP or physio for help.


Did you know a short 5 minute warm-up helps to prepare your body for activity, just like it does before sport?

Not only will you feel more energised, but it will also help reduce injury or strains.

1. Upper Back Stretch

​TO STRETCH THE MUSCLE BETWEEN YOUR SHOULDER BLADES AND TO RELIEVE TENSION
Raise your arms up to 90 degrees in front of you, then interlock your fingers.
Keeping your elbows straight, push your arms forward to stretch the muscles around your shoulder blade. Hold for 3s, relax for 3s and repeat 3 times.

DO THIS EXERCISE AT THE START OF THE DAY TO WARM UP, THEN REGULARLY TO KEEP LOOSE.

2. Rolling Shoulder Shrugs

TO RELAX STIFF SHOULDERS
Raise your shoulders together, then drop them back and down.
Circle clockwise and anti-clockwise 5 times in each direction.

DO THIS EXERCISE AT THE START OF THE DAY TO WARM UP, THEN REGULARLY TO KEEP LOOSE.

3. Standing Trunk Rotation

TO RELIEVE BACK PAIN AND TENSIONS
Keeping your arms by your sides and feet shoulder width apart, twist to the right and hold for 3 seconds.
Repeat on the left. Stretch each side 3 times.

4. The Quarter Squat

TO HELP ENERGISE YOUR DAY AND START FEELING AWESOME
Start with feet shoulder-width apart. Hold onto the back of a chair or similar for support.
Bend your knees to 45 degrees and lean your trunk slightly forward, then return to the start. Repeat 5-10 times.

5. Ankle Lifts

TO IMPROVE STRENGTH AND MOBILITY OF YOUR ANKLES
Stand with feet apart then lift one heel and bend the knee and repeat the other side.
Alternate between left and right. Repeat for 30 seconds.
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​PhysioWizard® enables your employees to self-assess their condition and receive early-stage help and recommendations.

Get in touch now to improve your employee wellbeing.