HEALTH & SAFETY ADVICE: Stretching to prevent injuries

Working in the construction industry can be physically demanding. Construction workers spend long hours on job sites, lifting heavy materials, using powerful tools, and performing tasks that often require significant physical strength. However, one of the most overlooked and underestimated practices in the construction sector is stretching.

WHY STRETCH?

• Preventing Muscular and Joint Injuries

  One of the primary reasons construction workers should incorporate stretching into their daily routine is injury prevention. Repetitive movements, heavy loads, and uncomfortable positions can exert significant pressure on muscles and joints. By stretching regularly, workers can improve their flexibility, reduce muscle tension, and increase joint mobility, significantly reducing the risk of injuries such as strains, sprains, and tendonitis.

• Reducing Stress and Fatigue

  Construction work can be stressful and exhausting. Stretching can help reduce stress by promoting the release of endorphins, the "happiness hormones." Moreover, it helps relax tense muscles, which can reduce the sensation of fatigue and improve concentration, essential for maintaining a high level of safety on the construction site.

• Increasing Productivity

  Paradoxically, taking the time to stretch regularly can actually increase productivity on the construction site. Workers who stretch are less likely to suffer injuries that could keep them away from work for weeks or months.

HOW TO STRETCH?

• Walking in Place

  Raise your arm and the opposite leg. Ensure your heel touches the ground. Repeat this movement for 3 to 5 minutes.

• Arm Circles

  Stand upright with your arms horizontal, slightly in front of your shoulders, palms facing downward, and feet shoulder-width apart. Make circular motions with your arms for 15 seconds. Repeat the exercise 3 to 5 times.

• Knee to Chest

  Lean against a sturdy surface, bring one knee to your chest, and hold it with your free hand. Maintain the stretch for 30 seconds. Repeat the exercise 3 times for each leg.

• Hip Stretch

  Place one leg in front of the other, gently bend, and place one hand above the knee of the forward leg. Hold the stretch for 20 to 30 seconds. Repeat the exercise 3 times for each leg.

• Thigh Stretch

  Lean against a stable surface. Bend one leg backward and hold the ankle with your free hand. Gently pull the ankle toward your body while keeping your torso upright. Maintain the stretch for 20 to 30 seconds. Repeat the exercise 3 times for each leg.

• Calf Stretch

  Place the back of your heel on a platform at a comfortable height. Slightly bend the supporting leg. Look straight ahead and lean forward slightly until you feel a stretch at the back of the supported leg. Hold the stretch for 30 seconds. Repeat the exercise 3 times for each leg.