You will hear the saying ” your body is your tool” throughout the course of this program. Being a construction worker may take a tremendous toll on your body. It’s possible that for the next 10, 20 or 30 years you will be exposed to various elements. Whether working outside in the extreme heat or cold, rain or snow, lifting heavy equipment and/or meeting tight deadlines these elements will affect your body.

In order to meet the physical demands of a job, simple stretching and exercises will warm up muscles, improve your elasticity and help keep you comfortable at work. Some general guidelines to follow as we stretch and exercise in class:
•Breathe while stretching and exercising. Don’t hold your breath.
•Stretch gently. Avoid jerky movements.
•Go easy at first. Start with a few exercises and gradually increase.
•Discontinue if pain occurs. Pain and discomfort after you exercise may indicate that you did too much.

Sample Stretches

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Sample Exercises

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*Class stretching and exercising is to prepare you for the demands of the job. If at anytime you feel uncomfortable or need to rest please take care to do so. Everyone’s individual safety is of the utmost importance to the program.

*Credit to OSHA ErgoRisk, Enabling Access, Kiewit

Hands-on Workout

Shoulder Circles: 10 forwards and backwards

Knee Taps: 25 full, left and right

Cherry Pickings: 25 full, head to toes

Jumping Jacks: one minute

Jog in Place: one minute

Cool down: one minute