Why Stretching and Eating Well Matter Before a Day on the Tools

A successful day on site doesn’t start when you pick up your tools, it starts in the preparation.

As a tradie or apprentice, your body is your most important tool. Long hours, physical labour, repetitive movements, and heavy lifting can put significant strain on your muscles and joints.

Preparing your body each day by properly stretching and focusing on nutrition is key to preventing injury, boosting energy, and performing at your best.

 

Stretching to Prevent Injury

Stretching is essential to maintain your muscles’ flexibility and length. When muscles shorten and tighten, your risk of strains, sprains, and other injuries increases.

A 10-minute stretch routine before the start of your shift can improve mobility, posture, and endurance throughout the day.

Safe Stretching Tips:

  • Hold each stretch for 20 seconds.
  • Stretch only until you feel mild tension, never force it.
  • Don’t bounce or strain, and always maintain your balance.

Download our handy stretching resource

Here are a few stretches recommended by Master Builders to get your body ready for work:

Chest Pull

Lace your fingers together behind your back. Roll your shoulders back and pull your hands back slightly to open up your chest.

Forearms and Wrist Stretch

Extend one arm forward with the elbow straight. Use the other hand to gently pull the fingers back (upward and downward) to stretch the forearm and wrist, vital for tool work.

Shoulder and Upper Arm Stretch

Place your right hand on your left shoulder. Use your left hand to pull your right elbow across your chest and hold.

Lower Back Twist

Stand with feet shoulder-width apart. Twist and lean forward, touching one foot with the opposite hand while raising your other arm behind you.

Standing Back Extension

With hands on your buttocks, breathe in deeply. As you exhale, gently arch backward, pressing your hips forward to stretch your lower back.

 Calf Stretch

In a lunge position, bend your back knee and grasp the toes of your front foot, stretching your calves.

 

Just 10 minutes of these movements can help you avoid common injuries and maintain your agility on the job.

Fuel Your Body Right

No matter what you’re doing on the job site, your body needs the right fuel to power through the day. Poor eating habits can leave you feeling sluggish, unfocused, and more prone to mistakes or injury.

Top Nutrition Tips

  • Plan ahead: Plan your meals in advance to ensure that you have healthy options readily available. Preparing meals or snacks ahead of time will help you avoid the temptation of fast food or vending machine
  • Focus on nutrient-dense foods: Foods that are high in nutrients and low in calories, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, will give you the energy you need to power through your day.
  • Stay hydrated: Drinking plenty of water is crucial for maintaining energy levels, so make sure to drink at least eight glasses of water a day.
  • Include a variety of foods: Eating a variety of foods will help you get all the essential nutrients your body needs to function properly.
  • Listen to your body: Learn to recognise the signs of hunger and fullness in your body. This means eating when you’re hungry and being able to stop when you recognise that you’re full.
  • Don’t skip meals: Skipping meals can lead to low energy and poor concentration, so make sure to eat regular, balanced meals throughout the day.
  • Avoid processed foods: Processed foods are often high in sugar, salt, and unhealthy fats, which can lead to fatigue and weight gain.

Think of food as fuel for your work. The better the quality, the more energy and focus you’ll have to get the job done.

Planning ahead and preparing your own meals will also save you a significant amount of money in the long term. Spending just $10 a day on food or energy drinks can cost you up to $2,400 a year!

Build the Habit

Stretching and eating well may only take a few extra minutes each day, but the payoff is huge. Better performance. Fewer injuries. More energy. And a longer, healthier career in the trades.

At Master Builders, we’re committed to supporting you on and off the tools. Start each day right, your future self will thank you!

 

 

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Definitions

This document outlines the direct debit arrangements between Master Builders Association of NSW Pty Ltd, ABN 11 074 397 532 (MBANSW) and you.

MBANSW is the registered Group Training Organisation and Apprenticeship Services arm of Master Builders Association of New South Wales, ABN 96 550 042 906 (Master Builders)

“You”, “your” and “Host Employer” refer to you, your company and business nominated in the table below.

This document outlines the direct debit arrangements between MBANSW and you.

Direct Debit Terms and Conditions

  • Your nominated account or credit card will be debited weekly for hosting a MBAS or MBAS+ apprentice or trainee.
  • The first debit to your account will occur within 7 working days of the MBAS or MBAS+ apprentice or trainee commencing their placement with your business.
  • If an invoice payment is due on a non-business day, it will be debited from your account on the following business day.
  • Host Employer account information held by MBANSW will be kept confidential. Please note that some information is provided to the MBANSW financial institution to initiate the debit to your nominated account.
  • MBANSW will give you a minimum of 14 days’ notice in writing of changes to these Terms and Conditions.
  • If you wish to make changes to this arrangement, please contact MBANSW on (02) 8586 3533.

Your responsibility in this arrangement

  • Ensure that your nominated account can accept direct debits (your financial institution can confirm this).
  • Ensure there are sufficient cleared funds in the nominated account on the drawing date.
  • Advise MBANSW in writing if the nominated account is transferred or closed.


Please note that if your payment is dishonoured by your financial institution, a re-draw will take place within 7 days.

Any transaction fees payable by MBANSW in respect to a dishonoured payment will be added to your account.

Enquiries

Please direct all enquiries to MBAS (02) 8586 3533 or apprenticeship@mbansw.asn.au;

Please include your phone and email address.

I/We authorise MBANSW to arrange for funds to be debited from my/our nominated account at the financial institution identified below.

This authority to direct debit will remain in place in accordance with these Terms and Conditions.