Q: Is it ok to go straight to the gym when I get off shift?
A: Some exercise shouldn't be done in the first hour after awakening because of the increased hydrostatic pressure in the intervertebral disks during that time. If that's the only time you can train, then do some cat and camel exercises during your warm up as a way to achieve spinal segment motion before starting more aggresive exercises.
The Exercise: The Camel-Cat
How to do it: Get down on all fours. Your hands should be directly below your shoulders, and your knees directly below your hips. To create the hump-of-a-camel position, round your back by pushing it upward. Pause for one count, then push your lower back toward the floor to create the arched position of a cat. That's one repetition. Do 2 sets of 10 repetitions.
