A workout for lineworkers and everyone else
January-February 2025
Seated spinal twist
by Vanessa LaFaso Stolarski, Contributing Columnist
In the world of electric cooperatives, we’re always talking about power — generating it, distributing it and maintaining it. But today, let’s discuss a different kind of power: the strength and flexibility of your body’s core, specifically trunk rotation. For lineworkers and other field personnel, this often-overlooked aspect of fitness can be the key to staying safe and injury-free on the job.
Trunk rotation refers to your torso’s ability to twist from side to side. It’s what allows you to reach for tools in your bucket, maneuver around power poles, and perform countless other tasks that keep our grid running smoothly. Without good rotational strength and range of motion, you’re more likely to strain muscles or injure your back when performing these duties.
The good news is you don’t need any specialized equipment to improve your trunk rotation. The following movements can be done almost anywhere and can help lineworkers and others perform better on the job and in their personal lives.
STANDING TRUNK ROTATIONS
Stand with feet shoulder-width apart and knees slightly bent. Hold hands together in front of you as if gripping an invisible tool. Keeping your hips facing forward, slowly rotate your upper body to the right as far as is comfortable. Hold for a second, then rotate to the left. Increase intensity by holding a heavy tool or dumbbell while you perform it. That’s one repetition. Aim for 2-3 sets of 10-15 reps.
SEATED SPINAL TWIST
Sit on a chair or in your truck seat. Place your left hand on the outside of your right knee. Gently twist your torso to the right, using your left arm for leverage. Hold for 15-30 seconds, then switch sides.
SUPINE TRUNK ROTATION
Lie on your back with your knees bent and feet flat on the ground. Extend your arms out to the sides. Keeping your shoulders flat, slowly lower your knees to the right side. Hold for a few seconds, then bring them back to center and lower to the left side. Aim for 2-3 sets of 10-15 reps.
TOOL BELT ROTATIONAL LIFTS
Stand with feet shoulder-width apart, holding a light tool belt or similar weight at chest level. Rotate your torso to the left, lowering the weight toward your left hip. Then, in a controlled motion, rotate to the right while lifting the weight diagonally across your body to shoulder height. Aim for 2-3 sets of 10-15 reps, then switch sides.
Incorporating these exercises into your daily routine can help strengthen your abs and back while also increasing overall fitness. Aim to do them 3-4 times per week, either as a warm-up before your shift or as a cool-down after. Safety is always a top priority in the electrical maintenance world, and that includes the physical well-being of our workforce. By focusing on trunk rotation, we’re not just maintaining the power grid — we’re empowering the team to work more safely and efficiently.
Vanessa LaFaso Stolarski is a certified nutrition counselor, weightlifting coach, life coach and stress-management specialist.
All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational purposes only. It is not a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.