Stretch First. Stay Safe and Strong All Day Long.
- Summer 2025
- Cranemasters
When external stress exceeds the threshold for what our body can withstand, we’re prone to injury and pain. There are several actionable steps you can take immediately to start making a substantial difference in your physical resilience.
One of the most practical ways to prevent musculoskeletal injuries and enhance your overall flexibility is to stretch just like pro athletes do before every practice and every game.
The Cranemasters Stretch and Flex Program is about moving with purpose and thinking about making every movement count. It often reduces or eliminates nagging aches that can otherwise intensify the more you work.
Commit to 5 or 10 minutes before starting your shift, and at the end of the day. Start with 1 to 2 sets of 10 to 15 repetitions, holding each position for 20 to 30 seconds at the end. Later, you can increase to 2 to 3 sets with longer duration holds of 30 to 45 seconds. Just that small amount of time can significantly reduce the risk of injury and decrease work-related discomfort.
Max Results
Stretch and Activate – After holding a stretch for a particular muscle group (while they are relaxed), actively recruit the muscles while they are still in the newly acquired range of motion. This action reinforces the increased range of motion you just attained, preserving the benefits of the stretch and prolonging the improvement in mobility.
Challenging Stretches Are Good Stretches – If you encounter a particular movement that is challenging, perform an additional set or hold the stretch for a longer duration. The movement should feel easier over time.
Controlled Breathing – Many people tend to hold their breath and brace when stretching. Holding your breath works against you because the nervous system will immediately initiate protective measures and minimize the effectiveness of the stretch. When stretching, it’s essential to continue breathing normally throughout the stretch to allow your body to adapt to the extended muscles.
Vary Your Stretches – Be sure to vary your stretching and mobilizing routine, devoting enough time to each muscle group. A common mistake is to repeatedly perform the same stretches without also addressing other areas of the body. As a result, it creates an imbalance between mobile muscle groups and overly tight muscle groups.
Consistency is Key – Although movement preparation routines can be brief, consistency is crucial for improving and maintaining mobility. As stated previously, the body will adapt to the demands placed on it. The energy and time you invest in performing a mobility routine regularly will be rewarded with improved physical performance.
Further Recommendations
As a practicing Doctor of Physical Therapy, my primary focus in practice is to address the root causes of injuries and physical limitations that may contribute to an individual’s pain experience. I also teach exercises and intentional movements to avoid further pain and damage. However, other health factors can have a tremendous influence on your quality of life.
Sleep – Quality sleep is critical for recovery and quantity is just as important. Getting an adequate amount of quality sleep within a 24-hour timeframe can yield significant improvements in physical function and performance. Even if you’re working irregular hours or long shifts, getting enough uninterrupted sleep is essential.
Stress Management – Over time, chronic stress can trigger other reactions in the body, including the intensification of pain associated with past or present injuries. Relaxation is necessary to be as productive as possible. Enjoyable activities that provide an outlet from the continuous stress of work and life can be highly beneficial, physically and psychologically.
Diet – Food is fuel for your body’s engine. It takes the right fuel to optimize performance. Ensuring a balanced intake of the primary nutrients (proteins, carbohydrates, and fats) is essential for maximum physical function. The United States Department of Agriculture (USDA) developed a comprehensive resource at MyPlate.gov, containing all the information needed to eat healthy.
It can be challenging to adopt and successfully implement lifestyle changes. I challenge you to start by choosing one domain of health to focus on. It does not have to be an all-or-nothing process. Start small and build on the little wins, recognizing that there will be lapses or inconsistencies that occur. Let the momentum from successes (no matter how small) propel you to additional change, maybe within the same domain or to another realm of health and wellness.
Dr. Jack Brown, PT, DPT
Direct Performance Physical Therapy, LLC
Located in Virginia Beach, VA, Direct Performance Physical Therapy specializes in comprehensive movement analysis to help eliminate pain, prevent injury, and enhance athletic performance.
