My job has been extremely busy this year because of acompany merger, and my already busy job has become hectic.

My body is sore everyday, but I’ve been having consistent soreness in my shoulders.

I don’t lift at home—-my job requires me to lift 55 lbs throughout the day, moving 200-300 lb drums and constant movement——also scooping 20-25 lb buckets.
Unfortunately and admittedly, it’s likely that I don’t use proper lifting techniques and exert myself more than I should.

Is it suggested that at home excersises could help my soreness and what exercises would this be?


Age: 29
Height 5’5
Weight ~128

This post was edited by stupidkid282 on Sep 13 2018 07:45pm

Start by doing the movements correctly so you don't continue to fuck your shit up

agree with this completely

I completely agree, it’s just challenging given the pace of work.

Learn proper body mechanics is priority 1, fuck the pace of work. There isn’t a job out there that’s worth your back.

I’d say also begin learning complex barbell movements “squat, bench, deads”. Throw some accessory work in and don’t be afraid of stretching.

There isn’t much that I can do that’ll leave me sore anymore.

Pace of work doesn't need to change tbh

Proper form will become habit and you should be able to get the same done and feel ok afterwards

where should i start with the weights? Not looking for pounds, but am I looking for low weight/more reps, or higher weight/less reps.

I know that.....even though I get tons of "exercise" at work, it's just not the right kind, or healthy kind.

I’m a big fan of Candido and his programming.

http://www.canditotraininghq.com/app/download/956915124/candito+linear+program+%282%29.pdf

Take your time with the weights, start low and work up. Be reasonable about what you think your 1rm is, and learn the movements.

well put

Stretching everyday will make a huge difference. I've had similar constant, daily soreness in my left shoulder and back, and I've found doing 5-10 minutes of stretching everyday in the morning has alleviated my shoulder and back pain almost completely.

My advice would be to just try a bunch of different stretches and see for yourself - when you find the right stretches that hit your sore muscles you will know right away. Remember them and add them to your routine!

I made up my own personal routine using exercises from the below two videos. I do each stretch for about 15 seconds, sometimes I do a couple rounds of a particular stretch if I'm feeling extra sore that day.

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Video 1: https://www.youtube.com/watch?v=9jAyRP0bqKA
Video 2: https://www.youtube.com/watch?v=P8DOZRtIIEQ

sky touch (just reach to the sky)
toe touch (Video 1 - 5:27)
side pointer (Video 1 - 3:11)
double back hand (Video 1 - 1:45)
cobra to child (Video 2 - 0:43)
pilates saw (Video 2 - 5:48)
straight pilates saw (just reach out straight ahead)
toe touch swoop (Video 2 - 7:27)
butterfly (Video 2 - 9:14)
windmill (Video 2 - 11:55)
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