09 Jun Warming Up

Warming Up

Construction and other physically demanding work can place significant stress on the back, shoulders, arms, knees, hips, and other muscles and joints. Warming up before beginning strenuous work can help prepare the body for physical activity and may reduce the risk of strains, sprains, and other musculoskeletal injuries.

Guide for Discussion

Why Warm Up?

Cold or tight muscles may be less prepared for sudden or strenuous activity. A brief warm-up can help prepare the body for tasks involving:

• Heavy or repetitive lifting;
• Carrying materials;
• Pushing and pulling;
• Bending and reaching;
• Climbing;
• Repetitive movements; and
• Awkward or sustained working positions.

Warming up does not replace proper lifting techniques, mechanical lifting aids, good ergonomics, or other required controls.

Areas Commonly Affected by Overexertion

Physical overexertion may result in discomfort or injury involving the:

• Back and lower back;
• Shoulders;
• Arms and elbows;
• Waist and hips;
• Knees; and
• Other muscles and joints involved in the task.

Pay attention to discomfort, unusual tightness, or pain. Do not attempt to “work through” an injury.

Safe Stretching Practices

When stretching or warming up:

• Begin slowly and allow your muscles time to loosen.
• Stretch only to the point of mild tension or comfort—never to the point of pain.
• Use smooth, controlled movements.
• Do not bounce or jerk while stretching.
• Maintain normal, relaxed breathing and do not hold your breath.
• Avoid forcing a joint or muscle beyond its comfortable range of motion.
• Concentrate on the muscles involved in the work you will be performing.
• Perform movements on both sides of the body when appropriate.
• Stop if a movement causes pain, dizziness, numbness, or unusual discomfort.

Before Starting Physical Work

Warming up is only one part of preventing strains and sprains. Before beginning a physically demanding task:

• Evaluate the weight, size, and shape of materials before lifting.
• Use carts, dollies, hoists, forklifts, or other mechanical assistance when appropriate.
• Get help with heavy, bulky, or awkward loads.
• Position yourself close to the load and maintain stable footing.
• Avoid twisting while lifting or carrying.
• Change positions periodically during repetitive or prolonged tasks.
• Take appropriate recovery breaks when performing strenuous or repetitive work.

Additional Discussion Notes

Supervisors may demonstrate appropriate warm-up and stretching exercises that correspond with the physical demands of the day’s work. Employees should perform only movements they can complete comfortably and safely.

Remember

Treat physically demanding work much like other strenuous activity: prepare your body before placing it under load. A few minutes spent warming up, combined with proper work techniques and mechanical assistance when needed, can help reduce unnecessary stress on muscles and joints.