Lifting Basics Part 1: Why Warm-Ups, Cool-Downs, and Strengthening Exercises are Important
My name is Mary Smet. I am a Certified Occupational Therapy Assistant. I have been a therapist since 1986, 33 of those years working as a Rehab Therapist.
I have also moved 25 times in my adult life nationwide. I am proud to say that I have not had any back injuries or time off due to lower back pain. I have taught body mechanics to nurses and now teach it to our industrial athletes. I want to share some of the techniques I teach on-site. Providing this education to workers has proven to be essential for their longevity.
We all lift, whether it's picking up groceries, moving boxes, or working out. Learning the right way to lift can help keep your body feeling strong and healthy. In this four-part blog series, we’ll explore the importance of warming up, cooling down, strengthening exercises, helpful tips for lifting safely, clearing up some common misunderstandings, and taking a look at moving things on shelves and lifting them overhead.
Part 1: Warm-ups, Cool-downs, and strengthening
What a Dynamic Warm-Up is Important:
Before lifting, warming up your body is super important. Think of your muscles like rubber bands. If you stretch a cold rubber band, it’s much harder to move and feels like it might snap, but if you warm it up first, it becomes flexible. The same goes for your muscles. A good warm-up gets your blood flowing and helps prevent injuries. Here are a few easy exercises you can do before lifting:
Arm Circles – Stretch your shoulders.
Leg Swings – Loosen up your hips and legs.
Hip Circles – Get your lower body ready to move.
Warming up doesn’t take long, but it makes a huge difference in keeping you safe.
Why Cooling Down Matters:
After lifting, your muscles need time to relax. Skipping a cool-down is like stopping a race without walking to slow down first. Stretching helps your muscles recover and prevents tightness. Try these stretches after your lift or your shift:
Hamstring Stretch – Loosens up the back of your legs or touch your toes as shown above.
Quadriceps Stretch – Stretches the front of your legs.
Child’s Pose – Helps relax your back and shoulders.
Cooling down is the perfect time to take it easy, breathe, and ensure your body stays healthy the next time you lift.
Strengthening Exercises are the Key to Success!
To avoid getting hurt while lifting, building strong muscles that support your body is important. Focus on exercises that target your core, back, hips, and legs, which are key areas involved in lifting. Here are some exercises to try at home.
Planks – Great for core strength, which supports your back.
Side Planks — Great for core and glutes, both of which are important for lifting.
Glute Bridges – Strengthen your glutes and lower back.
Weighted Sit to Stand– Help strengthen your legs and lower back.
Deadlifts – Reinforcing proper lifting form while strengthening your body to handle the job's demands.
Paloff Press — Excellent core stabilization exercises to build resilience.
*Disclaimer: This blog is for educational purposes only and not meant to replace professional advice. If you’re unsure about your for with exercise or lifting technique, have pain during any training, or are interested in a program tailored to your job requirements and life and recreational activities, it’s best to see a physical therapist, occupational therapist, or athletic trainer first.
Adding a warm-up, cool-down, and targeted strengthening exercises can help you stay pain-free and fit to perform your job duties while reducing the risk of future injury.
We understand that your job and the work at your company is unique. We frequently use a detailed Job Site Analysis to measure the physical demands of the work and develop a stretching and strengthening program tailored to those findings. We’ve found specific programs for each worker or job duty to be much more effective than general programs that incorporate everyone.
Contact us to learn more about our experience and share the aches and pains you or your coworkers are frequently experiencing.