Injuries and pain in the back, neck and arms are very common among craftsmen. Most craftsmen have a pretty varied job, but there are also plenty of repetitive elements that create stress, and there are also often plenty of stressful work positions. It is always better and more effective to prevent injuries instead of treating them, and this type of work injuries is prevented primarily through exercise.

If you want to get a gym membership and work out at the gym, you can of course do so. At the gym you often are able to get help finding the best exercises for you. However, it is very easy to work out at home, without any special equipment.

Here are seven great exercises from Nordhaus that you easily can do at home (or on your lunch break) to strengthen your body and counteract work related injuries. The Work Environment Authority recommends 2,5 hours of moderate physical activity a week, so you can for example work out 30 minutes a day, five times a week.

Exercise 1 – Shoulder mobility

10 reps, 2 sets

“Stand with both feet on the ground. Grab a long stick (a broom or similar) with a reasonable distance between your hands. With straight arms, lift the stick over your head and widen the grip and slide the stick back as far down towards the back as you can. Challenge yourself with a narrower grip as your mobility improves.”

Exercise 2 – Back lifts

10 reps, 3 sets

“Lie down on your stomach and place your hands against the back of your head so that your elbows point outwards. Tighten your buttocks and torso and lift your upper body with your toes still on the ground. Relax your neck and keep your eyes fixed on the ground throughout the exercise.”

Exercise 3 – Mountain climbers

10 reps per leg, 2 sets

“Stand in a push up position with a tense core and arms. Lift the right foot and bring the knee towards the chest and then extend the leg again to the starting position. Repeat with your right leg.”

Exercise 4 – Squat

10 reps per leg, 2 sets

“Stand with your feet as wide as your shoulders and with your knees slightly bent and your toes slightly outwards. Bend your knees at a 90 degree angle without lifting your feet. Then get up to the starting position. Remember to always keep your back straight and use a chair if it becomes too difficult. If you want to make the exercise heavier, you can put on a backpack filled with books or water bottles.”

Exercise 5 – Pelvic raises

10 reps, 3 sets

“Lie on your back with the soles of your feet on the ground and your knees bent. Place your arms along the side of your body. Tighten your buttocks and push your hips up as high as you can. Press your heels and shoulders against the ground when lifting. Hold the upper position for about one second before lowering again.”

Exercise 6 – The plank

15-30 seconds, 3 sets

“Stand like a plank with your elbows and toes in the ground. Tighten the torso so that the body stays straight and do not let the hips sink to the ground. Also remember not to sway too much.”

Exercise 7 – Lunges

10 reps per leg, 3 sets

“Stand with your feet as wide as your shoulders and with your hands on your head or along the sides. Take a long step forward with one leg and sink down until your back knee almost touches the ground. Keep your eyes forward and your torso upright. Then push away with the front leg so that you reach the original position to take the next step with the other leg.”