Fall brings long hours and physically demanding work, and it can be easy to neglect your well-being. Add these simple stretches into your daily routine, whether you’re waiting in line at the elevator, sitting in the cab between fields or taking a quick break during the day.

 

Seated Knee Lifts: Sit tall, lean back slightly and engage your core by drawing your belly button toward your spine. Lift one knee toward your chest, then lower it down. Alternate legs. Repeat 10–12 times per side.

 

Seated Torso Twists: Sit tall with feet flat. Cross arms or hold seat edge. Rotate torso gently to one side, return to center, then rotate to the other. Repeat 10–15 times per side.

 

Seated Pelvic Tilts: Sit tall with feet flat. Engage your core. Tilt your pelvis forward, then backward. Repeat 10–15 times.

 

Seated Pike Stretch: Sit at the edge or to the side of your seat. Extend your legs in front of you with your heels on the ground. Slowly reach for your toes without bending your knees. Hold for 15-20 seconds. Repeat 2-3 times.

 

Seated Chest Opener: Clasp hands behind your head or brace behind you. Draw your elbows and shoulders back and gently lift your chest, avoiding arching your lower back. Hold 15–20 seconds. Repeat 2–3 times.

 

Tips for best results

Breathe steadily. Don’t hold your breath when stretching.

Move with control. Focus on quality over quantity, and keep your core engaged.

To learn more about farm safety, visit fbmn.org/in-action/wellness-resources/farm-safety.