How To Prepare Your Body For Labor Intensive Work
Some things in life are unexpected, but when it comes to your body, you should always be as prepared as possible. Some of us have jobs where we are required to lift heavy objects. If you know that you’re going to have to do some heavy lifting at work, take the time to build your strength and get your muscles as healthy as possible. Here are three ways to keep your main muscle groups ready for action.
Work On Building Strength
One of the best things you can do to take care of your body is know how much weight you can handle lifting and when to draw the line. Many injuries occur when we try to lift things that are simply too heavy. Take the time to work your way up and build your muscles. You have to allow your body time to adjust to a heavier workload. For lifting and moving heavy objects, you’ll want to focus on strengthening your core, quads/hamstrings, shoulders, arms, and hands/wrists. Our Next Level Wellness team suggests working on squats, leg lifts, overhead presses, and push-ups.
Increase Flexibility
The more flexible you are, the more capable your body is of handling the stress of heavy lifting. Bending and lifting movements place excessive force on our spinal discs, especially in the lower back. If this area of your body is tight, then you’re much more likely to strain or sprain it. Before you begin lifting any heavy objects, take as little as five minutes to do a few stretching exercises. This will allow your joints and ligaments to be properly lubricated and will also warm up your muscles’ range of motion.
Practice Proper Lifting Techniques
While having the strength to lift heavy objects is helpful, it doesn’t necessarily help prevent injuries due to poor form. Part of prepping your body to lift heftier items is educating yourself about the proper way to lift them. Always remember to keep your feet shoulder-width apart, with one foot slightly ahead of the other. Then, when you squat down, bend at the hips and knees only. Keep your head and back straight with your chest out and your shoulders back. This helps keep your upper back straight while also having a slight arch in your lower back. When you’re ready to lift, straighten your hips and knees and use all of your leg strength to bring yourself straight up. Remember to hold the object as close to your body as possible so that you’re not straining your back or arms.
Our chiropractic team of wellness doctors, Vasili Gatsinaris, DC, QME, James Kim, DC, Adam Abulghualya, DC, BS, ART and Caprice Leonard, MA, ATC specialize in chiropractic and wellness care, especially for workplace injuries. Our Irvine chiropractic office is located near John Wayne Airport, convenient for people living in Newport Beach, Costa Mesa, Tustin, Santa Ana and other surrounding Orange County communities.
Let our Orange County chiropractic team make a plan and treat your injury so that you are not restricted from your active lifestyle. To learn more about our variety of services or to schedule an appointment, take advantage of our Facebook new patient special and contact us or call 949-263-9003 today.