Why These Exercises Matter
Airedale workers face unique physical demands that can lead to wrist, forearm, back, and shoulder injuries if not properly addressed. Whether you’re gripping power tools, bending into awkward positions, or reaching overhead, a few minutes of targeted movement can help prevent injuries and keep you performing at your best.
This 10-minute pre-shift routine is designed to warm up key muscle groups, improve mobility, and reduce strain throughout the workday. All exercises should be performed on both the left and right sides, as most tasks require bilateral movement.
Pre-Shift Routine
Wrist & Hand Strength
These exercises help protect against strain from gripping tools and handling fine motor tasks:
Wrist Flexion (2×10 reps):
Use a resistance band to strengthen the wrist flexor muscles.
Wrist Extension (2×10 reps):
Strengthen the wrist extensors to balance muscle function.
Supination (2×10 reps):
Rotate the forearm outward against resistance.
Pronation (2×10 reps)
Rotate the forearm inward against resistance.
Shoulder Stability & Strength
Strong shoulders reduce the risk of strain from overhead work and repetitive
reaching. If these movements cause pain, stop and consult one of our clinicians!
“Pull Out the Sword” (2×10 reps)
Secure a band under the opposite foot and pull diagonally across your body in an abduction, flexion, and external rotation pattern.
“Underhand Swing” (2×10 reps)
Start with the band under the same-side foot, palm forward at hip level. Move upward and across, engaging adduction, flexion, and internal rotation.
Back & Core Stability
A strong core supports better posture and reduces strain from bending and lifting:
Standing Core March (2×10 per side)
Banded Wood Chop (2×10 per side)
Ready for More?
Additional Programming:
Strength & Recovery
These extra exercises can be done outside of work for long-term strength and mobility:
- Finger Strengthening – Use a stress ball, elastic bands, or a grip trainer for finger extension and flexion.
- Shoulder Mobility & Strength – Use resistance bands for flexion, abduction, internal, and external rotation.
- Plank (2×30 seconds) – Builds endurance in the core and shoulders.
- Pallof Press (2×10 per side) – Engages the core to resist rotational forces.
- Glute Bridge (2×10 reps) – Activates the glutes and lower back for improved lifting mechanics.
Accessory movements like the Pallof Press and Glute Bridge add rotation and stabilization benefits.
Would You Benefit from At-Work Equipment? We stock resistance bands, tubing with handles, and mats at our clinics. Pick up gear that you may need if this would help make your routine easier!
Looking for all the main exercises in one place? Click here:
Questions or Need Personalized Help?
If you’re experiencing persistent pain or discomfort, book a session at one of our clinics for a customized approach to your movement needs.
Stay strong, stay safe, and move well!