Stretches for heavy manual labour

These stretches are for heavy work such as digging, lifting, wheel barrowing and general labouring. They can be done before and after heavy work. Heavy manual labour is most demanding on the muscles of the middle and lower back, shoulders and hips, and to a lesser extent, on the muscles of the arms, forearms and knees and legs.

Heavy manual labour involves head, cervical and thoracic flexion and extension, lumbar flexion, extension, sidebending and rotation, sacroiliac flexion and extension, scapula retraction and protraction, shoulder flexion and extension