Dynamic Stretching for USPS Employees: Starting Your Day Right

Stretching is important for anyone with a physical job, particularly USPS employees because it can improve your performance and prevent injuries. Dynamic stretches are active movements where joints and muscles go through a full range of motion. Here are four key dynamic stretches to help you prepare your muscles in the morning and start your day:


Arm circles
Arm circles help warm up your shoulders, which you need for lifting and carrying packages.

• How to do it: Stand with your feet shoulder-width apart and extend your arms to the sides. Slowly make small circles with your arms, then make the circles bigger. Do this for about 30 seconds, then switch directions.

 

Leg swings
Leg swings loosen up your hips, hamstrings and lower back, which you use a lot when walking and bending.

• How to do it: Stand next to a wall or something sturdy for balance. Swing one leg forward and backward in a controlled motion. Do 10-15 swings on each leg. Then, swing each leg side to side to stretch your inner and outer thighs.

 

Torso twists
Torso twists warm up your core muscles and improve your range of motion, which can help prevent back injuries.

• How to do it: Stand with your feet hip-width apart and your arms at your sides. Rotate your torso to the right, swinging your arms across your body. Then, twist to the left. Keep alternating sides for about 30 seconds, using smooth, controlled movements.

 

Walking lunges
Walking lunges engage many muscles, including your glutes, quadriceps and calves. They also improve balance.

• How to do it: Stand upright with your feet together. Step forward with your right foot and lower your hips until both knees are bent at about 90-degree angles. Push through your right heel to return to the starting position, then repeat with your left leg. Do 10-15 lunges on each leg.

 

Tips for safe stretching

• Start slowly: If you’re new to stretching, take it easy to avoid injuries.
• Focus on form: Using proper technique helps prevent strains.
• Stay comfortable: Stretch only until you feel mild tension, not pain.
• Warm up first: Light cardio, like a short walk, makes your muscles more flexible.

 

By spending just a few minutes each morning on dynamic stretching, you can prepare your body for the demands of your job. These stretches can help you move better, feel less stiff and avoid injuries. Make stretching a daily habit to enjoy a more flexible, energized and injury-free workday.

And don’t forget to sign up for Daily Habits to track your progress, set goals and even earn rewards.

 

Sources:

• www.healthline.com/health/exercise-fitness/dynamic-stretching#for-runners
• www.mayoclinic.org/healthy-lifestyle/fitness/basics/stretching-and-flexibility/hlv-20049447