Unlike when lifting minor loads, the body tends to access a wide variety of muscles when lifting heavy loads. When elevating an object of heavy weight, the safest method is to divert the weight into your hips and leg muscles to help protect your back. To increase flexibility and reduce your risk of injury, perform five to 10 minutes of stretching to prepare your quadriceps, hamstrings and triceps muscles along with a variety of other muscle groups.
Quadriceps Stretch
This basic stretch increases the flexibility of the quadriceps muscle in the thigh. Responsible for a considerable portion of your leg strength, the quadriceps play a large role in your ability to lift heavy loads using the strength of your legs. Begin by standing near a wall and placing your right hand on your right ankle. Pull the heel back and up toward your buttocks so that you feel a stretching sensation along the front of your thigh. Hold this position for at least 30 seconds before switching legs and repeating, using the wall as support if necessary.
Hamstring Stretch
The hamstring runs along the back of the upper leg and can be particularly susceptible to sprain or injury while lifting. Begin this exercise by reclining so that your back is flush on the ground or exercise bench. Keep both legs extended as you lift your right leg until it is perpendicular to the floor, and interlace your fingers behind your thigh. Slowly straighten your knee while maintaining a 90-degree angle between your leg and the floor. Hold this stretch for at least 30 seconds before slowly lowering your leg and performing the stretch on the opposite thigh.
Triceps Stretch
While ideally most of the weight of the lifted load will rest on your lower torso, your triceps muscles will be the primary arm muscles for holding and manipulating the object. The American Council on Exercise recommends the classic overhead triceps stretch for improving flexibility throughout the triceps and latissimus dorsi muscles. Begin by standing with your feet at hip-width distance and your shoulders rolled back and down. Reach your right hand toward the ceiling while keeping your right shoulder down and removed from your ears. Bend your right elbow and let your hand drop to the middle of your back so that your palm rests upon your shoulder blades. Place your left hand on your right arm just above the elbow and apply a light stretch for 15 to 30 seconds before switching arms.
Safety
When lifting heavy loads, always maintain a straight back so that you bend with your knees as opposed to your hips. In addition to increasing your strength and stability, this posture will reduce your risk of injury in your back. Focus on your knees as you lift and concentrate all of the weight in your hips and thighs. If you experience pain or injury while lifting, stop immediately and contact your doctor.
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