Just 5 minutes a day of mobility exercises can improve your flexibility, prevent injuries, and keep you strong throughout the workday and beyond! 

Watch your fellow Laborers demonstrate exercises designed to keep you feeling your best and injury-free on the job.

From a standing position, bring one knee up towards your chest and use your arms to hold your knee for 1-3 seconds. Alternate legs for 10-15 reps.

Grasp the ends of a resistance band. Keep your shoulders down, and chest open, and pull your shoulder blades back to engage the muscles between your shoulder blades, while pulling the band apart. Maintain tension in the band, slowly raise your arms overhead. Lower your arms back to the starting position, ensuring your shoulder blades slide down your ribcage to avoid “winging.” Repeat 10-15 times.

With a resistance band placed around your legs, just above the knee joints. Step to the side keeping both legs straight toes pointing forward for 4-6 steps, then return to your start. Repeat 4-6 times.

Start by standing with your feet hip-width apart. Step forward with one foot, bending your front knee slightly while keeping your back leg straight. Push your hips forward until you feel a stretch along the front of the hip of your back leg. Keep your chest up and hold the stretch for 4-6 seconds. Press through your front foot to step back and change legs. Repeat on each side 4-6 times.

Stand with your feet wide and toes slightly turned out. Bend at the hips to reach for your toes. Drop your hips into a deep squat. Raise one arm then the other straight overhead. Push through your heels to raise back to standing. Hold each position for 1 to 2 seconds. Repeat 6-8 times.

Stand with your feet hip-width apart, knees slightly bent. Position one end of the resistance band at chest height, directly to your right on a door knob, or have someone hold it. Grip the other end of the band with both hands, fingers laced together and keep your elbows close to your sides. Maintain a tall, straight posture as you press your hands forward to straighten your arms, holding for 2–3 seconds before slowly pulling your elbows back to your sides. Repeat 10-15 times, then change sides.

*Remember, everyone’s flexibility varies, so you may need to modify these stretches to suit your needs.