Mobility Guide
Mobility Guide for Trades
Trades mobility is a set of gentle self-resisted stretching and movement practices for the areas commonly loaded during physically demanding trade work.
This guide provides mobility and recovery guidance for the areas commonly loaded during physically demanding trade work. These include the neck, shoulders, upper back, chest, forearms, wrists, hips, lower back, knees and calves. It outlines gentle self-resisted stretching and movement ideas you can use before, during and after a shift.
Written by Cara Jenner, Clinical Massage Therapist
Published · Updated
Which work demands affect the body during trade work?
Common trade-work demands include tool use, overhead work, lifting, crouching, and prolonged standing.
Which areas are commonly loaded during trade work?
The areas commonly loaded during trade work include the neck, shoulders, upper back, chest, forearms, wrists, hips, lower back, knees and calves.
Neck & Shoulders
Repetitive overhead work and tool use can build tension through the neck and shoulders. Gentle self-resisted stretching and shoulder mobility work can help maintain comfortable movement and reduce the feeling of tightness after long periods of reaching or working above shoulder height.
Upper Back
Working in forward or rotated positions can restrict movement through the upper back. Gentle thoracic rotation and self-resisted stretching can help restore comfortable movement through the upper spine and rib area.
Chest
Reaching forward and working in front of the body can shorten the chest muscles over time. Gentle opening movements and self-resisted stretching can help maintain comfortable chest mobility and support posture.
Forearms & Wrists
Repetitive gripping, tool use and handling materials can leave the forearms and wrists feeling tight. Gentle wrist mobility and self-resisted stretching can help maintain comfortable hand and forearm movement throughout the workday.
Hips
Lifting, crouching and awkward working positions can reduce movement through the hips. Gentle hip mobility work and self-resisted stretching can help maintain comfortable range of motion for bending, stepping and lifting.
Low Back
Lifting, bending and prolonged standing can place demand on the lower back. Gentle self-resisted stretching and mobility work can help support comfortable back movement after physically demanding work.
Knees
Crouching, kneeling and climbing can place repeated demand on the knees. Gentle mobility work and supported movement can help maintain comfortable knee function during and after work.
Calves & Ankles
Long hours standing and moving across uneven surfaces can leave the calves and ankles feeling tight. Gentle calf stretching and ankle mobility can help maintain comfortable lower-leg movement and support balance.
Practical Mobility Tips
Move through a short mobility routine before physically demanding work to prepare the areas most loaded during your trade.
Take brief movement breaks during repetitive tool use or overhead work to reset your shoulders, wrists and upper back.
After work, give the forearms, wrists, hips and lower back time to decompress with gentle self-resisted stretching.
Ready for the Full Trades Work Ready Program?
JSM Work Ready includes Before Work, During Work, and After Work mobility routines designed specifically for tradespeople.
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