Our Function inside of HAM Support Honda Wellness Initiatives Create and implement incentive programs Manage and operate the Wellness Centers Provide Genba Support

Genba …at the spot

Genba Support Early Intervention Program Enhanced Conditioning Program New Hire Follow-ups The Self Care Program Pre-Shift Stretch

Genba Support Early Intervention Program (EIP) Enhanced Conditioning Program New Hire Follow-ups The Self Care Program Pre-Shift Stretch

EIP Goals: Facilitate pro-active recovery Leave the path to MSD Avoid an OSHA recordable

Color: Temperature: Tenderness: Swelling: Timing: Duration: Tips: Use COLD if: Use HEAT if: Color: Redness. Very pale white or bluish body part. Temperature: Abnormal warmth is present. Abnormally cold body part. Tenderness: Focal or point tenderness. Diffuse (widespread) achiness over large areas. Swelling: Focal, well localized or acute swelling. Very diffuse (widespread) or chronic swelling. Timing: After physical exertion, end of day, after work. NEVER before work. Before physical exertion, early in day, before work. Duration: 15-20 Minutes. Do not exceed 20 minutes! Tips: Use ice packs, frozen veggies or almost anything from the freezer. Try a hot shower before work to loosen tight muscles.

Tennis Ball Massage Watch for Signs of Overuse such as: Bruising Tennis ball massage is used for self treatment of knots or tight muscles. The idea is to trap the ball between your body and something else (e.g. the floor, the wall, another body part, etc.). Step 1 Target the area that is giving you discomfort or pain. Step 2 Apply pressure to that area using the tennis ball using the floor, wall, or another object. DO NOT apply so much pressure that you are wincing or gritting you teeth in pain. It will be uncomfortable, but it should feel like “good pain.” Hold on that point until 50-80% of the original intensity has gone away. You may also roll the tennis ball on that area for 30-60 seconds. Step 3 Stretch after you have completed the tennis ball session. Watch for Signs of Overuse such as: Bruising Increased pain Discontinue use if the technique causes numbness and/or tingling

Genba Support Early Intervention Program Enhanced Conditioning Program (ECP) New Hire Follow-ups The Self Care Program Pre-Shift Stretch

Genba Support Early Intervention Program Enhanced Conditioning Program New Hire Follow-ups The Self Care Program Pre-Shift Stretch

Genba Support Early Intervention Program Enhanced Conditioning Program New Hire Follow-ups The Self Care Program Pre-Shift Stretch

Genba Support Early Intervention Program Enhanced Conditioning Program New Hire Follow-ups The Self Care Program Pre-Shift Stretch

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The Pre-Shift Warm-up:

Shoulder Rotations With Relaxed Arms Stand straight with arms relaxed. Slowly draw shoulders back and up. Upon reaching the top position, slowly begin to move shoulders forward in a fluid rolling motion. Repeat 3 times. Slowly draw shoulders forward and up until reaching the top. Then slowly draw shoulders back in the opposite motion of the first rotation.

Horizontal Arm Swings Begin standing upright with arms relaxed at sides. Slowly begin to swing arms back and forth in the horizontal position. Arms cross one over top of the other in the ending front position. Begin slowly then gradually increase through a full range of motion increasing speed to your comfort. In a continuous motion, swing arms back and forth 5-10 times or to your comfort

Arm Circles Begin with arms straight out to sides. Slowly begin circling your arms beginning with small circles. Gradually make circles larger and circle faster. Continue for 5-10 large circles or until satisfied.

Arm Across Chest Stretch While standing in an upright position, reach one arm across the body. Use the opposing arm to support and pull the arm across the chest until a stretch is felt. Hold position for 15-20 seconds. Repeat with opposite arm.

Hand Circles Start with hands flat, palms facing body then slowly begin to intermittently rotate hands clockwise and counterclockwise. Repeat the same motions with fingers spread as wide as possible.

Wrist Flexors/Extensors Stretch Hold arm in front of the body. Point hand downward and grab it with other hand. Slowly pull hand towards body slowly until a stretch is felt. Hold position for 15-20 seconds. Repeat in opposite position pulling on the palm of the hand while it is pointed upward.

Low Back Extension Stand upright with back straight. Position hands on waist line towards the low back region. Slowly begin drawing upper back backwards while gently using hands to push hips and lower back forward. Continue until comfortable stretch is reached. Hold the position for 15 seconds. Release Perform again as needed.

Triceps Stretch While standing upright, reach one arm over head and place palm on the back. With other arm, grab elbow and slowly begin to pull the elbow while attempting to reach further down the back until stretch is felt. Hold position for 15-20 seconds. Repeat with opposite arm.

Neck Stretch While standing upright, grab a wrist with the opposing hand behind the back. Slowly begin to tilt your head in the opposite direction of the held wrist until a stretch is felt. Hold position for 15-20 seconds. Repeat for opposite side.

Hamstring Stretch Place one foot in front of the other. Lift the toes of the forward foot while slowly bending the back leg until the front foot only has the heel touching the ground. Continue to lower the back leg into a semi-squatted position until a stretch is felt in the front leg. Hold position for 15-20 seconds. Repeat with opposite leg.

References https://www.osha.gov/dcsp/smallbusiness/safetypays/estimator.html http://www.active.com/triathlon/articles/the-real-reason-you-should-warm-up http://www.livestrong.com/article/1002857-technique-stretches/ “Workplace Stretching Programs: The Rest of the Story”. Conducted by the University of Oregon. Located in the “Electronic Library of Construction Occupational Safety & Health”. Dawn Stidham & Curtis Kelsey – B-Shift Coordinators