After a long day on the job, whether you’re lifting heavy materials, bending, or standing for hours, your body is bound to feel the strain. To prevent stiffness, soreness, and long-term injury, it’s important to incorporate some simple post-work exercises that help your body recover. Here are a few exercises that can be done at home with minimal equipment, designed to relax muscles, improve flexibility, and ease tension after a day on the job.

Standing Forward Fold Stretch (Great for Lower Back Relief)

A simple stretch that targets your lower back and hamstrings, which can become tight after standing or lifting throughout the day.

• How to Do It:
  • Stand with your feet hip-width apart.
  • Slowly bend forward at the hips, letting your upper body hang toward the floor.
  • Keep your knees slightly bent to avoid strain.
  • Hold the position for 20-30 seconds, breathing deeply, then slowly roll back up.
• Why It Helps: This stretch helps release tension in your lower back and hamstrings, areas that often get tight after a physically demanding day.

Tip: If you can’t touch the floor, place your hands on your legs or a block for support.

Cat-Cow Stretch (To Release Tension in the Spine)

This dynamic stretch is ideal for relieving stiffness in the back and neck, especially after working in awkward positions.

• How to Do It:
  • Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
  • As you inhale, arch your back, dropping your belly toward the floor (cow pose).
  • On the exhale, round your spine, tucking your chin to your chest and drawing your belly button toward your spine (cat pose).
  • Repeat this fluid motion for 30 seconds to 1 minute.
• Why It Helps: This exercise helps mobilize your spine, loosening up any stiffness and improving flexibility.

Tip: Focus on breathing deeply and moving slowly to release muscle tension.

Seated Forward Fold (For Hamstring and Lower Back Stretch)

If you’ve been bending or lifting all day, your hamstrings and lower back are likely to be tight. The seated forward fold helps stretch both areas.

• How to Do It:
  • Sit on the floor with your legs extended straight in front of you.
  • Inhale to lengthen your spine, then slowly hinge forward from your hips as you exhale.
  • Reach for your feet, ankles, or shins—wherever you feel comfortable—and hold for 20-30 seconds.
• Why It Helps: This stretch helps elongate the hamstrings and lower back, areas that can tighten after physical labor.

Tip: Keep your back straight as you bend forward to get the full benefit of the stretch.

Chest and Shoulder Opener (For Posture Correction)

After working long hours, tradespeople can experience rounded shoulders and tight chest muscles from bending over or carrying heavy loads. This stretch opens up the chest and helps reverse the effects of slouching.

• How to Do It:
  • Stand tall with your feet hip-width apart.
  • Interlace your fingers behind your back and straighten your arms.
  • Slowly lift your arms as you open your chest, pulling your shoulder blades together.
  • Hold the stretch for 20-30 seconds.
• Why It Helps: This stretch counteracts the forward posture that can develop during long workdays, helping improve posture and release chest tension.

Tip: If interlacing your fingers is uncomfortable, simply place your palms together behind your back.

Child’s Pose (A Relaxing Stretch for the Lower Back and Hips)

A child’s pose is a gentle stretch that helps release tension in the lower back, hips, and thighs, which can become tight from bending and lifting.

• How to Do It:
  • Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
  • Slowly sit your hips back toward your heels as you extend your arms forward on the floor.
  • Rest your forehead on the mat (or a cushion if needed) and relax for 1-2 minutes.
• Why It Helps: This pose stretches the lower back, hips, and thighs while also promoting relaxation, making it an excellent recovery move after a strenuous day.

Tip: If your knees feel uncomfortable, try placing a cushion or blanket between your hips and heels for added support.

Glute Bridges (For Lower Back and Glute Activation)

Glute bridges help activate the glutes, lower back, and hamstrings, which are often fatigued from long days of physical work.

• How to Do It:
  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
  • Hold for 2-3 seconds before lowering back down.
  • Repeat for 10-15 reps.
• Why It Helps: This exercise strengthens the glutes and lower back while stretching the hip flexors, an area that tightens up from prolonged standing or bending.

Tip: To make the exercise more challenging, try lifting one leg at a time while holding the bridge position.

Taking time to stretch and exercise after a long day on the job helps reduce muscle tension, improve flexibility, and prevent injury. These simple exercises can be done at home with no equipment and only take a few minutes to complete. Whether you’re a tradesman or tradeswoman, incorporating these stretches into your routine can help your body recover faster, feel better, and stay strong for the long haul.

Try these exercises tonight and see how much better you feel the next morning—your body will thank you!