Presentation on theme: "Manual Handling and Stretching"— Presentation transcript:
1 Manual Handling and Stretching Simple stretches to reduce the risk of suffering an injuryBy completing the following stretches prior to undertaking any manual handling task, you are reducing the risk of injury.If any of the following stretches cause you pain or discomfort, STOP the stretch immediately.
2 Stretches Neck & Shoulders Abdominal Position Stand and extend the arms upward and over the head. Interlace the fingers with the palms turned upward.ActionStretch the arms up and slightly back. Hold this position for seconds.VariationThis stretches the rectus abdominous muscles. Stretch to one side, then the other. Return to the starting position.PositionStand with the feet shoulder width apart and the arms behind the bodyActionGrasp the left wrist with the right hand. Pull the left arm down and to the right. Tilt the head to the right. Hold this position for seconds. Repeat the action with the right wrist, pulling the right arm down and to the left. Tilt the head to the left.
3 Chest Upper Back Stretch PositionStand and interlace the fingers behindthe back.ActionLift the arms behind the back so thatthey move outward and away from thebody. Lean forward from the waist. Holdthis position for seconds. Bendthe knees before moving to the uprightposition. Return to the starting position.PositionStand with the arms extended to thefront at shoulder height with the fingersinterlaced and palms facing outward.ActionExtend the arms and shoulders forward.Hold this position for seconds.Return to the starting position.
4 Overhead Arm Pull Thigh Stretch PositionStand with the feet shoulder widthapart. Raise the right arm, bending theright elbow and touching the right handto the back of the neck.ActionGrab the right elbow with the left hand,and pull to the left. Hold this positionfor seconds. Return to thestarting position. Do the same stretch,and pull the left elbow with the righthand for seconds.PositionStand. (For variation, lie on the stomach.)ActionBend the left leg up toward the buttocks.Grasp the toes of the left foot with the righthand, and pull the heel to the left buttock.Extend the left arm to the side for balance.Hold this position for seconds.Return to the starting position. Repeat withthe right leg. Extend the right arm forbalance. Hold this position for 10-15seconds. Return to the starting position.
5 Hamstring Stretch Hamstring Stretch Seated PositionSit on the ground with both legs straightand extended forward with the feetupright about 15cm (6”) apart. Put thehands on the ankles or toes.ActionBend from the hips, keeping the backand head in a comfortable, straight line.Hold this position for seconds.(Variation for greater stretch: Stretchand pull back on the toes.)PositionStand with the knees slightly bent.ActionBend forward keeping the head up, andreach toward the toes. Straighten thelegs, and hold this position for 10-15seconds.
6 Groin Stretch Standing Groin Stretch Seated PositionLunge slowly to the left while keepingthe right leg straight, the right footfacing straight ahead and entirely onthe floor.ActionLean over the left leg while stretchingthe right groin muscles. Hold thisposition for seconds. Repeatwith the opposite leg.PositionSit on the ground with the solestogether. Place the hands on or nearthe feet.ActionBend forward from the hips, keepingthe head up. Hold this position for10-15 seconds.
7 Calf Stretches Calf Stretches PositionStand straight with the feet together, armsextended downward, elbows locked, palmsfacing backward, fingers extended andjoined, and head and eyes facing front.ActionMove the right foot to the rear about twofeet, and place the ball of the foot on theground. Slowly press the right heel to theground. Slowly bend the left knee whilepushing the hips forward and arching theback slightly. Hold for seconds.Return to the starting position. Repeat withthe left foot. Return to the starting position.PositionStand with the feet shoulder width apartand the left foot slightly forward.ActionBend forward at the waist. Slightly bendthe right knee, and fully extend the leftleg. Reach down and pull the toes of theleft foot toward the left shin. Hold thisposition for seconds. Return tothe starting position. In a similarmanner, pull the toes of the right foottoward the right shin, and hold for10-15 seconds.
8 Hip & Back Stretch Seated Hip & Back Stretch Lying Down PositionLie on the back with the arms straight besidethe body. Keep the legs straight and theknees and feet together.Action 1- Bring the left leg straight backtoward the head, leaving the right leg in thestarting position. Bring the head and armsup. Grab the bent left leg below the knee,and pull it gradually to the chest. Hold thisposition for seconds. Graduallyreturn to the starting position. Repeat thesemotions with the opposite leg.Action 2 - Pull both knees to the chest. Pullthe head up to the knees. Hold for 10-15seconds. Return to starting position.PositionSit on the ground with the right leg forwardand straight. Cross the left leg over the rightwhile sitting erect. Keep the heels of bothfeet in contact with the ground.ActionSlowly rotate the upper body to the left andlook over the left shoulder. Reach across theleft leg with the right arm, and push the leftleg to your right. Use the left hand forsupport by placing it on the ground. Hold thisposition for seconds. Repeat thisstretch for the other side by crossing andturning in the opposite direction.
9 Hip Stretches Arm Stretches PositionStand with the back straight and feetshoulder width apart. Extend the armsoutward to shoulder height.ActionRotate the shoulders forward, and make alarge circular motion with the arms. Repeatthe action in the opposite direction. Do thisthree times in each direction.PositionStand with your feet shoulder widthapart and hands on your hips.ActionRotate the hips clockwise while keepingthe back straight. Repeat the action in acounterclockwise direction. Do thisthree times in each direction
10 Remember:Prevention is better than cure! You can do just a few of the stretches anytime during the day. Try some of them before you get stiff and sore.Stretch prior to doing any manual handling tasks.Exercise and take short breaks frequentlyCool down after any heavy lifting/manual handling.Exercise is one of the best ways you can improve your posture.Include a variety of movements in your workday.To improve flexibility, strength and endurance, try holding each stretch a little longer or doing more repetitions.When stretching, you will feel a slight pull on the muscle. If this becomes mildly uncomfortable (especially if you feel radiating pain), ease off or stop the stretch.