Ejercicios para Soldadores

This exercise is designed to strengthen the straight stomach muscles. This is necessary for welders, since welding in all positions requires good torso stability:

Preparing for the exercise

• Start the exercise lying on your back
• Place your heels hip-width apart with your knees forming a 90° angle
• Touch your head lightly with your hands, your elbows are pointing outwards

Exercise

• Starting with your head and shoulders, curve your spine up
• Your lower back should always remain in contact with the floor
• Hold the curled position for about 2 seconds, then gradually roll your back down onto the floor again
• As with all exercises, it is important that you continue to breathe in a relaxed way

Frequency

We recommend doing this exercise at least 3 days/week and repeating it 15 – 20 times,
each time in 3 sets.

This exercise is necessary to strengthen back muscles. The welder needs this to maintain good torso stability when carrying out welding work both from a standing and sitting position:

Preparing for the exercise

• Beginnen Sie die Übung in Rückenlage
• Stellen Sie die Fersen hüftbreit auf, die Knie bilden dabei einen 90° Winkel
• Berühren Sie mit den Händen leicht den Kopf, die Ellenbogen zeigen nach außen

Exercise

• Rollen Sie beginnend mit Kopf und Schulterpartie die Wirbelsäule auf
• Der untere Rücken sollte stets Bodenkontakt halten
• Halten Sie die aufgerollte Position etwa 2 Sekunden, dann rollen Sie den Rücken wieder ab
• Wichtig dabei ist wie bei allen Übungen, dass Sie entspannt weiteratmen

Übungshäufigkeit
Es wird empfohlen, diese Übung an mind. 3 Tagen/Woche mit jeweils 15 – 20 Wiederholungen
in 3 Sätzen durchzuführen.

This exercise is designed to strengthen the shoulder muscles which allow the arm to rotate outwards.
The exercise will help support the holding and guiding of the welding torch.

Preparing for the exercise

• Attach the Theraband at navel height and tighten it slightly
• Bend the arm you are going to train, the upper arm remains flush with the body

Exercise

• Move your arm outwards in an arch by rotating your shoulder
• Make the movement as large as possible
• Move your arm back into the initial position
• The exercise is carried out slowly and evenly
• During the whole exercise, the wrist forms a straight extension of the lower arm

Frequency

We recommend doing this exercise at least 2 – 3 days/week and repeating it 15 – 20 times,
each time in 3 sets.

This exercise is important for strengthening shoulder muscles so that long and low-fatigue holding of the torch is possible.

Preparing for the exercise

• Stand upright with your feet parallel and about shoulder-width apart
• Fix the Theraband under your feet and grab it with your hands, which are dangling next to your body

Exercise

• Now raise your shoulders straight up as far as possible against the resistance of the Theraband
• Hold this position for about 2 seconds before you lower your shoulders again
• Arms and shoulders are in a straight line
• During the whole exercise, your head remains in line with your spine 

Frequency

We recommend doing this exercise at least 2 – 3 days/week and repeating it 15 – 20 times,
each time in 3 sets.

This exercise is designed to strengthen the shoulder, back and arm muscles and enables the welder
to hold the welding torch steady in different positions.
 

Preparing for the exercise

• Stand upright with your feet parallel and about shoulder-width apart
• The arms are pointing upwards but bent through 90° at the elbow
• Keep your head straight and in line with your spine and back

Exercise

• Move your arms upwards and stretch them out
• Hold this position for about 2 seconds before you lower your arms to the starting position again
• Keep your back stretched during the entire exercise

Frequency

We recommend doing this exercise at least 2 – 3 days/week and repeating it 15 – 20 times,
each time in 3 sets.

This exercise is used to strengthen the muscles at the top of your back to allow an upright posture during welding work and prevent a hunchback.

Preparing for the exercise

• Stand upright with your feet parallel and about shoulder-width apart
• Hold your arms stretched in front of your body and grip the Theraband

Exercise

• Raise your arms in front of your body up to shoulder height
• Your elbows are pointing outwards
• Tension your whole torso during the exercise

Frequency

We recommend doing this exercise at least 2 – 3 days/week and repeating it 15 – 20 times,
each time in 3 sets.

This exercise allows you to guide the welding torch with a steady wrist over longer periods.

Preparing for the exercise

• Sit on a stool with a straight back and your knees bent through 90°
• Place your lower arms on your thighs, with your hand extending beyond your knee
• Grip the Theraband with your palms facing downwards

Exercise

• Use the muscles of your lower arms to bend your wrist upwards against the resistance of the Theraband
• Then slowly move your arms back into the starting position

Frequency

We recommend doing this exercise at least 2 – 3 days/week and repeating it 15 – 20 times,
each time in 3 sets.

This exercise allows you to guide the welding torch with a steady wrist over longer periods.

Preparing for the exercise

• Sit on a stool with a straight back and your knees bent through 90°
• Place your lower arms on your thighs, with your hand extending beyond your knee
• Grip the Theraband with your palms facing upwards

Exercise

• Use the muscles of your lower arms to bend your wrist upwards against the resistance of the Theraband
• Then slowly move your arms back into the starting position

Frequency
We recommend doing this exercise at least 2 – 3 days/week and repeating it 15 – 20 times,
each time in 3 sets.

This exercise helps welders to keep their arm muscles relaxed and mobile.

Preparing for the exercise

• Stand upright with your feet shoulder-width apart
• Stretch one arm upwards and bend it at the elbow so that your hand is between your shoulder blades

Exercise

• With your free hand, grasp your bent elbow and pull it back and downwards until you feel tension
• Your shoulders remain relaxed during the whole exercise
• Stay in this position for 10 seconds, then change arms

Frequency

We recommend doing this exercise during breaks at work to keep yourself relaxed and mobile,
and to repeat it 3 times.

This exercise helps to avoid pain in the lower back caused by unfavourable sitting or standing
positions.

Preparing for the exercise

• Sit on a mat with a straight back and your knees bent through 90°
• Spread your knees outwards and grip with your arms between your legs from the outside to the inside

Exercise

• Use your arms to pull your upper body down and forwards
• Hold this position for 10 seconds

Frequency

We recommend doing this exercise during breaks at work to keep yourself relaxed and mobile,
and to repeat it 3 times.

This exercise is designed to relax shoulder, back and arm muscles. This makes it possible for welders to relax areas of muscles which have become tense during work in different positions.

Preparing for the exercise

• Stand upright with your feet shoulder-width apart
• Raise the arm to be stretched and use your free hand to pull it towards your chest

Exercise

• The arm to be stretched is pulled so close to your chest that you can feel some stretching tension in your shoulder
• Keep in this position for 10 seconds, then change arms

Frequency

We recommend doing this exercise during breaks at work to keep yourself relaxed and mobile,
and to repeat it 3 times.