According to OSHA, 1 in 10 constructions workers is injured at work every year. Common injuries include broken bones, torn tendons, muscles and ligaments — and even dislocated joints. If you’ve suffered an injury as part of your job, here are some exercises you can do to enhance your recovery.
Like many injuries, neck injuries can severely impact mobility. Start in a seated or standing position. Slowly nod your head as far forward as you can and hold that position for five seconds. Raise your head back up and move it back as far as you can. Don’t force the movement. Move your head only as far forward and backward as you can where your neck doesn’t hurt. Do 10 repetitions each way, then relax. Next, turn your head to the left as far as you can and hold it, then turn it to the right. Again, perform 10 repetitions total.
Lower Back Press
Lower back injuries are one of the more common injuries from falls. To perform the lower back press, lie on the floor with your knees bent and pointing upward. Slowly press your lower back to the floor and hold it for five seconds. Relax for five seconds and repeat the movement 10 to 15 times.
To perform the shoulder stretch for strains or rotator cuff injuries, sit in a chair with your feet flat on the floor. Raise your injured arm up in front of you, grab the back of your arm below your elbow and pull it toward your chest. Hold it for five seconds, then lower your hand to your lap. Raise your arm back up and repeat the same exercise for 10 total repetitions.
Knee Presses on Towel
A great exercise for knee injuries is to place your injured leg on a table or bench with a towel underneath your knee. Hang your other leg off to the side. While flexing your quadriceps or front leg muscle, press your knee against the towel and hold it for five seconds. Relax and repeat movement nine more times.
Rubber Ball Squeeze
Squeeze a rubber ball for a hand or wrist injuries. Start with a low-stress ball which you can purchase at any sporting goods store. Squeeze the ball as hard as you can and hold for five seconds. Do 10 repetitions.
It can take a while to recover from a construction injury, even if it is just a minor one. Remember that it is not your fault and that you need to be patient with yourself. The added stress of pursuing a settlement can set you back if you aren’t careful, so make sure that you choose a good lawyer to assist you.