Stretch & Flex Programs

Many crews start the day with a short group warm-up. It wakes up muscles, gets the crew together for the pre-task talk, and is a good habit. But it isn’t a substitute for safer work methods.

• Construction
• General Industry

A simple 5-minute warm-up

1. Walk or march in place for a minute to raise your heart rate.
2. Neck turns: slowly look left and right, then ear toward shoulder on each side.
3. Shoulder rolls forward and back, then arm circles.
4. Wrist circles and gentle finger and wrist stretches, especially before tool work.
5. Gentle trunk rotations and side bends, hands on hips.
6. Hip circles, gentle squats and calf raises.
7. Hamstring and quad stretches, held about 15 to 30 seconds, without bouncing.

Never stretch to the point of pain. Ask your doctor if you have an injury or condition, and skip any movement that hurts.

Tips for leading a warm-up

• Keep it short and the same each day so people learn it.
• Match it to the work: more wrist and shoulder work for overhead jobs, more back and legs for lifting crews.
• Use the time to cover the day’s hazards and the pre-task plan. See Toolbox Talks.
• Let people go at their own level; nobody should be pushed past comfort.
• Watch for anyone who looks hurt, sick or impaired before work begins.

Cold mornings

Cold muscles are stiffer. Start with more moving warm-up (walking, arm swings) before any holding stretches, and warm up again after long breaks in the cold. See Cold Stress.

What the evidence says

Studies haven’t clearly shown that stretching programs alone prevent strains and sprains at work. They may help with stiffness and readiness, and they’re a useful way to start the day as a crew. Most of the injury-prevention benefit comes from changing the work itself.

What really prevents strains

• Using machines, carts and lifting aids instead of carrying. See Safe Lifting.
• Better tools and work heights that reduce bending, kneeling and reaching overhead.
• Two-person lifts for heavy or awkward loads.
• Rotating tasks and taking short breaks.
• Staying hydrated and getting enough sleep. See Hydration & Nutrition.
• Reporting early aches before they become injuries. See Musculoskeletal Disorders.

Daily habits

• Warm up before heavy or overhead work
• Plan lifts and use aids
• Change positions often
• Report pain, numbness or tingling early

Last updated: October 2, 2026