3 Weight Training Exercises To Prevent Workplace Injuries

posted in: Avoiding Injuries | 0

Working out has many health benefits, but one of the most important things it can do is help prevent injuries. When you strengthen your muscles and keep your body healthy, you’ll be able to perform your daily work activities with much more ease. Here are three exercises you can start doing to strengthen your arms, back, and abdominals:


T Raises

Grab a pair of dumbbells that are a comfortable weight for you to lift. Stand with your feet hip-width apart and a slight bend in your knees. Your hips should be shifted back and your torso should remain straight. Now, lean forward until your torso is parallel to the floor. Bring your arms down in front of you and place the weights together. Lift one arm up to shoulder height and then switch to the other. Keep alternating arms and focus on keeping your core and glutes engaged the entire time. Throughout this exercise, you’ll be strengthening your back, arms, and core, which will help prevent you from sustaining injuries whether you’re typing on a computer or lifting boxes.


Single Arm Dumbbell Rows

For this move, you’ll be in almost the same position as the T Raises. Stand with feet hip-width apart, bend your knees, and shift your hips back. Lower your torso until it’s parallel to the floor and, if need be, place one hand on the wall for balance. Bring the weight up to your chest by bending your elbow straight up toward the ceiling. Be sure to keep your shoulder blades down and your core engaged the entire time. Core strength is what trains the muscles in your lower back, hips, and abdomen to work in harmony leading to better balance and stability.


Delt Raises

This move is just like T Raises except you’ll bring both arms out at the same time instead of alternating. Focus on using your back muscles to lift the weights instead of your arm muscles. This allows you to strengthen your deltoids, which are what help us have a sturdy upper back. Delt raises also keep the shoulders balanced with the rest of the body and helps prevent rotator cuff issues and frequent shoulder injuries.


Our chiropractic team of wellness doctors, Vasili Gatsinaris, DC, QME, James Kim, DC, Adam Abulghualya, DC, BS, ART and Caprice Leonard, MA, ATC specialize in chiropractic and wellness care, especially for workplace injuries. Our Irvine chiropractic office is located near John Wayne Airport, convenient for people living in Newport Beach, Costa Mesa, Tustin, Santa Ana and other surrounding Orange County communities.


Let our Orange County chiropractic team make a plan and treat your injury so that you are not restricted from your active lifestyle. To learn more about our variety of services or to schedule an appointment, take advantage of our Facebook new patient special and contact us or call 949-263-9003 today.

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