guía de ejercicios de estiramiento

Stretching exercise guide for after work

Hey there, it’s Fredy Spin again, a physiotherapist from Fisio Sport. We recognize the effort and dedication of those whose work demands not just their time but also their physical well-being. This complete stretching exercise guide is specially designed for people in the UK working in cleaning, construction, or related fields that require a lot of physical effort. Their workdays are not only long but also physically demanding.

Inspired by the advice of the renowned physiotherapist and trainer, Sandra Viñals, whose YouTube channel I highly recommend by the way ;), I want to share a mobility routine specially designed for after work, that perfectly suits the needs of this type of worker and people in similar situations.

Flexibility exercise videos

First and foremost, we aim to be very instructive in this process, so we’re sharing a short but very well-explained routine in a video we posted on Instagram where you can stretch your neck, shoulders, back, legs, and finish with a spectacular breathing exercise to not only end up physically well but also relaxed.

Stretching exercise guide

If you want to take the routine a bit further, here you can find a complete routine of easy flexibility exercises for those heavy workdays where you can feel devastated. I test it with my patients to improve their mobility and physical condition. That’s why, to help you, we’ve included some very instructive photographs that will guide you through each of the stretches.

1. Starting with the Basics: Breathing and Leg Stretching
After a draining day, it’s crucial to start with gentle exercises that not only help relax the body but also center the mind. A simple breathing exercise, combined with leg stretches, can be the perfect starting point. This practice not only relieves built-up tension but also improves circulation, preparing your body for a more effective recovery.

stretching exercise guide


2. Focusing on the Spine and Chest
Spinal mobility is essential for maintaining good posture and overall health. Exercises that allow stretching and mobilizing the spine, lengthening it, and opening the chest significantly contribute to improving oxygenation and flexibility of the back. This is especially important if you have a physically demanding job that requires repetitive movements which often can cause stiffness and pain.

stretching exercise guide
stretching exercise guide


3. Don’t Forget the Glutes and Lower Back
Physical work demands a lot from our glutes and lower back. Incorporating specific exercises to stretch and relax these muscle groups can make a big difference in how you feel at the end of the day. These movements not only help release tension but also prevent potential future injuries.

stretching exercise guide

4. The Importance of Shoulders and Neck
Tension in the shoulders and neck is a common complaint among those who do physical work. Properly stretching these areas not only relieves stiffness but also promotes a sense of overall well-being and relaxation. It’s a crucial step to ensure that María’s body can recover and be ready for the next workday.

stretching exercise guide
stretching exercise guide

To wrap up

Remember that like many others, you deserve to take care of your health and well-being, so never forget that night of stretching exercises before going to bed. At Fisio Sport, led by my experience and dedication, we are committed to offering advice and treatments that meet the needs of each of our patients. This 10-minute mobility routine is an excellent starting point for those looking for effective and accessible ways to take care of their body after a day of physical work.

And remember, dedicating time to your well-being isn’t a luxury, it’s a necessity. And at Fisio Sport, we’re here to support you every step of the way towards a healthier and happier life.

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