Most construction workers have to undertake some lifting and moving, this toolbox talk is about identifying the hazards and eliminating them.

Size: px
Start display at page:

Download "Most construction workers have to undertake some lifting and moving, this toolbox talk is about identifying the hazards and eliminating them."

Transcription

1 Most construction workers have to undertake some lifting and moving, this toolbox talk is about identifying the hazards and eliminating them. As well as preventing musculoskeletal injury

2 Musculoskeletal hazards include any job that you do that involves manually handling something like: Digging Pushing and pulling Not just lifting You can damage your back by working in an awkward posture, for example even if you lift an item that isn t particularly heavy. If you don t lift correctly you could injure your back

3 The areas of your body that are most at risk are the Back Neck Knees Shoulders You are more at risk when its cold, as your body is more prone to injury. When you play sport you probably warm up first, to prevent injury, but we tend not to do that when we are at work The risk is also greater if you have been away from work for 2 or more weeks, as we tend to relax more and not use our muscles in the same way, meaning they start to tighten up, then when you get back to work you expect everything to function as it did before And when you are working under pressure, for example trying to meet deadlines, maybe cutting corners, perhaps trying to load yourself up rather than make two trips A bit of forward planning can reduce some of the problems

4 The warning signs that you may have a problem are: Pain Tingling or numbness There may be a burning sensation Shooting or stabbing pains Some stiffness Swelling or inflammation and Aching You may suffer: Twinges Strains and sprains Muscles spasms The advice used to be to lie on a hard surface for a few days, but now it is best to keep active, try to move around and keep the muscles warm It is likely that a construction operative lifts about the equivalent of a London taxi each day!

5 Remember Manual handling is anything that you do in the way of: Lifting Carrying Pushing pulling its where we use our muscles. For example Shovelling concrete, pulling a lever, carrying a ladder or operating a power tool So what can you do to prevent injury? Well firstly avoid manual handling if you can, use mechanical handling equipment where possible use the right tools for the job Good housekeeping helps, i.e. keep routes clear so you don t have to maneuver round things Plan work ie get materials delivered to point of use And as mentioned previously warm up before lifting, and avoid stretching and twisting

6 If you cannot avoid manual handling make sure you adopt a stable position: The feet should be apart with one leg slightly forward to maintain balance alongside the load, where it is on the ground, with the foot pointing in the direction you re going Be prepared to move your feet during the lift to maintain stability Get a grip on the load, where possible the load should be hugged as close as possible to the body At the start of the lift, maintain a good posture: Keep the back straight with knees bent, this is much safer then stooping or squatting Don t flex the back any further while lifting. This can happen if the legs begin to straighten before starting to raise the load

7 To prevent problems it is important you use the correct technique, other things to consider are to: Breath in and tighten tummy muscles before lifting as this helps support the spine Use your legs Lift slowly and smoothly Don t carry a load which obscures your vision Avoid jerky movements Avoid twisting your body when lifting or carrying a load When lifting to a height from the floor, do it in two stages. When two or more people lift a load, one person must take control to co-ordinate the lift Remember Avoid twisting the back or leaning sideways, especially while the back is bent Shoulders should be kept level and facing in the same direction as the hips Turning by moving the feet is better than twisting and lifting at the same time Keep the head up when handling. Look ahead, not down at the load, once it has been held securely Move smoothly. The load should not be jerked or snatched as this can make it harder to keep control and can increase the risk of injury Don t lift or handle more than can be easily managed. There is a difference between what people can lift and what they can safely lift If in doubt, seek advice or get help. If necessary put the object down, then adjust

8 If you have any questions about anything raised in this TBT then please speak to you Manager, contact your GP or call the CBH helpline Thanks for listening today

Norfolk Public Schools: Back Safety in the Workplace. By: Arianne Conley RN, BSN

Norfolk Public Schools: Back Safety in the Workplace. By: Arianne Conley RN, BSN Norfolk Public Schools: Back Safety in the Workplace By: Arianne Conley RN, BSN arianneconley@yahoo.com Back Safety & Lifting Training Objectives: Risk Factors - Occupational Back Injury Prevention Principles

More information

Commonwealth Health Corporation NEXT

Commonwealth Health Corporation NEXT Commonwealth Health Corporation This computer-based learning (CBL) module details important aspects of musculoskeletal disorders, body mechanics and ergonomics in the workplace. It examines: what causes

More information

INFORMATION SHEET 43002/7: MANUAL HANDLING

INFORMATION SHEET 43002/7: MANUAL HANDLING INFORMATION SHEET 43002/7: MANUAL HANDLING Manual handling refers to any activity that requires the use of force to lift, lower, push, pull, carry or move a person, animal or object. By observing simple,

More information

Strains and Sprains. Signs and Symptoms of MSI

Strains and Sprains. Signs and Symptoms of MSI Strains and Sprains Strains and sprains (known as musculoskeletal injuries) are the most common type of workrelated injury. Musculoskeletal injury (MSI) is a term used to describe an injury of the muscles,

More information

Back Safety In The Workplace

Back Safety In The Workplace Back Safety In The Workplace Greg Hogan Oklahoma State University Environmental Health and Safety (405) 744-7241 Current as of June 2017 Objectives Common Causes of Back Injuries Back Injury Prevention

More information

SAFE LIFTING TIPS. "Think Before You Lift"

SAFE LIFTING TIPS. Think Before You Lift SAFE LIFTING TIPS Many jobs require frequent lifting, carrying, pushing, pulling, lowering and raising materials by hand. These jobs tasks are often referred to as manual material handling. The human body

More information

Advice and exercises for managing knee and hip osteoarthritis October 2018 V1.2 April 2018 April 2021

Advice and exercises for managing knee and hip osteoarthritis October 2018 V1.2 April 2018 April 2021 Advice and exercises for managing knee and hip osteoarthritis 0496 October 2018 V1.2 April 2018 April 2021 This advice and exercise booklet has been produced by senior physiotherapists working for DynamicHealth.

More information

Ergonomics and Back Safety PPT-SM-BACKSFTY V.A.0.0

Ergonomics and Back Safety PPT-SM-BACKSFTY V.A.0.0 Ergonomics and Back Safety 1 Ergonomics and Back Safety Ergonomics Scientific study of equipment design for the purpose of improving efficiency, comfort and safety 2 Ergonomics and Back Safety Ergonomic

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

Original Date of Issue: 01/2009

Original Date of Issue: 01/2009 POLICIES AND PROCEDURES DEPARTMENT: Environmental Health and Safety SUBJECT: Safe Lift Program Original Date of Issue: 01/2009 Reviewed 01/09 04/09 12/2011 Revised 01/09 12/2011 POLICY: SUNY New Paltz

More information

Flexibility and Stretching

Flexibility and Stretching Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces

More information

CHAPTER 8 BACK CARE 8 BACK CARE. Posture

CHAPTER 8 BACK CARE 8 BACK CARE. Posture CHAPTER 8 BACK CARE 8 BACK CARE Nearly 25% of the lost-time injuries in construction are related to the back. More than half of these injuries result from lifting excessive weight or lifting incorrectly.

More information

Knee Exercises. Having strong, flexible muscles is the best way to keep knees healthy and prevent further injury.

Knee Exercises. Having strong, flexible muscles is the best way to keep knees healthy and prevent further injury. Knee Exercises If my knee hurts, why exercise? Having strong, flexible muscles is the best way to keep knees healthy and prevent further injury. Strength Strengthening the muscles that support your knee

More information

BACK SAFETY. How to prevent a lifetime of back problems! Source: https://www.summitholdings.com

BACK SAFETY. How to prevent a lifetime of back problems! Source: https://www.summitholdings.com BACK SAFETY How to prevent a lifetime of back problems! Source: https://www.summitholdings.com Volunteer Annual Review 2017 BACK INJURIES More than 1 million workers suffer back injuries each year, accounting

More information

November 09 Monthly Safety Spotlight

November 09 Monthly Safety Spotlight November 09 Monthly Safety Spotlight November 09 Safety Discussion Topics, vertical format Get to Know Your Back Lifting Safety Checklist Maintaining a Healthy Back Easy as 1-2-3 Simple Stretches for a

More information

Moving and Handling Guidance

Moving and Handling Guidance NIPEC/19/03 (replacing NIPEC/14/21) NORTHERN IRELAND PRACTICE AND EDUCATION COUNCIL FOR NURSING AND MIDWIFERY Moving and Handling Guidance February 2019 Review date: April 2021 Centre House 79 Chichester

More information

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture

More information

Central Office Ergonomics. Marie Robinson SBC Communications

Central Office Ergonomics. Marie Robinson SBC Communications Central Office Ergonomics Marie Robinson SBC Communications Wire Stripping Use neutral wrist posture while stripping wire Use minimal force on your hands while wire stripping Keep right hand neutral while

More information

DoD Ergonomics Working Group NEWS

DoD Ergonomics Working Group NEWS DoD Ergonomics Working Group NEWS Issue 128, July/August 2012 Back Injury Prevention for Childcare Providers If you are taking care of infants and toddlers, you need to take care of your back. The U.S.

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

Kath s Summer Fitness Exercises

Kath s Summer Fitness Exercises Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.

More information

Resistance Training Package

Resistance Training Package GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise

More information

Lift it, Shift it, Twist it

Lift it, Shift it, Twist it Lift it, Shift it, Twist it Optimizing Movement to Avoid Workplace Injury Dr. Amanda Williamson, PT, DPT, CSCS Dr. Constanza Aranda, PT, DPT, MSPH Disclosures We present on behalf of the Florida Physical

More information

OH&S. Musculoskeletal Injury Prevention (MSIP)

OH&S. Musculoskeletal Injury Prevention (MSIP) OH&S Musculoskeletal Injury Prevention (MSIP) Trainer s Guide to MSIP Supplies Needed: Slider sheet Pill crusher 2 volunteers Time required for session: 30 minutes Lifts Belts Flip chart paper Hand outs

More information

Do s and Don ts with Low Back Pain

Do s and Don ts with Low Back Pain Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting

More information

Back Safety Healthcare #09-066

Back Safety Healthcare #09-066 Back Safety Healthcare Version #09-066 I. Introduction A. Scope of training This training program applies to healthcare employees whose job requires them to lift patients or other heavy objects. Lifting

More information

ERI Safety Videos Videos for Safety Meetings. ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal Disorders. Leader s Guide 2001, ERI PRODUCTIONS

ERI Safety Videos Videos for Safety Meetings. ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal Disorders. Leader s Guide 2001, ERI PRODUCTIONS ERI Safety Videos Videos for Safety Meetings 2120 ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal Disorders Leader s Guide 2001, ERI PRODUCTIONS ERGONOMICS EMPLOYEE TRAINING: Preventing Musculoskeletal

More information

Back Safety Training 2016

Back Safety Training 2016 Back Safety Training 2016 PHYSICAL PLANT DEPARTMENT, TRAINING & COMPLIANCE OFFICE 284 East Avenue, Burlington, Vermont, 05405-0501 (802)656-7233 (SAFE) fax: (802)764-6620 http://tco.w3.uvm.edu/ According

More information

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair. Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder

More information

Ergonomics. Best Practices Lifting Tips and Techniques (EOHSS)

Ergonomics. Best Practices Lifting Tips and Techniques (EOHSS) Ergonomics Best Practices Lifting Tips and Techniques Environmental and Occupational Health Support Services Environmental and Occupational Health Support Services (EOHSS) Ergonomics: Agenda Ergonomics

More information

"SAFE LIFTING IN CONSTRUCTION ENVIRONMENTS"

SAFE LIFTING IN CONSTRUCTION ENVIRONMENTS PRESENTER'S GUIDE "SAFE LIFTING IN CONSTRUCTION ENVIRONMENTS" Part of the Construction Safety Kit Series Quality Safety and Health Products, for Today... and Tomorrow OUTLINE OF MAJOR PROGRAM POINTS OUTLINE

More information

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly. Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your

More information

Do s and Don ts with Low Back Pain

Do s and Don ts with Low Back Pain Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting

More information

This training material presents very important information.

This training material presents very important information. Safe Lifting Disclaimer This training material presents very important information. Your organization must do an evaluation of all exposures, applicable codes and regulations, and establish proper controls,

More information

Guidance Tool: Manual Handling

Guidance Tool: Manual Handling Guidance Tool: Manual Handling Please tick the relevant boxes to ensure you follow the correct procedures. Manual Handling Risk Assessments completed for Hazardous Activities Employee made aware of the

More information

1. Lifting with back bent and legs straight Keep back straight and bend your knees!

1. Lifting with back bent and legs straight Keep back straight and bend your knees! Lifting Techniques A USACHPPM Information Bulletin Promoting Better Health Through Public Awareness Common Lifting Problems: Solutions: 1. Lifting with back bent and legs straight Keep back straight and

More information

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular

More information

GREATER TROCHATERIC PAIN SYNDROME (GTPS) - Advice & Rehabilitation Leaflet

GREATER TROCHATERIC PAIN SYNDROME (GTPS) - Advice & Rehabilitation Leaflet Dr Patrick Wheeler Consultant in Sport and Exercise Medicine Leicester General Hospital Gwendolen Road, Leicester, LE5 4PW Telephone: 0116 258 4365 Patient information and rehabilitation leaflet - Greater

More information

BACK SPASM. Explanation. Causes. Symptoms

BACK SPASM. Explanation. Causes. Symptoms BACK SPASM Explanation A back spasm occurs when the muscles of the back involuntarily contract due to injury in the musculature of the back or inflammation in the structural spine region within the discs

More information

According to the Occupational Safety and Health Administration OSHA many office workers report work-related musculoskeletal disorders or MSDs every

According to the Occupational Safety and Health Administration OSHA many office workers report work-related musculoskeletal disorders or MSDs every According to the Occupational Safety and Health Administration OSHA many office workers report work-related musculoskeletal disorders or MSDs every year. For some, the problem becomes so severe that they

More information

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.

More information

Strength Challenge Week #4

Strength Challenge Week #4 Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate

More information

2002 Physioball Supplement

2002 Physioball Supplement 2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport

More information

Ergonomics in General Industry

Ergonomics in General Industry Ergonomics in General Industry Any job requires physical movement Some tasks may be repetitious and may require you to stand or sit for extended periods Jobs in the industrial environment can be physically

More information

I want to improve balance

I want to improve balance I want to improve balance Do these exercises several times throughout the day, increasing the time on each exercise as your balance and flexibility increase. If you are unsure about doing any of these

More information

Ergonomics and the Farm. Keri A. Gill-Smith, Physical Therapist

Ergonomics and the Farm. Keri A. Gill-Smith, Physical Therapist Ergonomics and the Farm Keri A. Gill-Smith, Physical Therapist Farm Injury Rates Farming involves hard physical work Every day about 167 agricultural workers suffer a lost-work-time injury From 2008-2010,

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

See below for your official SeaWheeze 2016 training program. Let the sweating begin

See below for your official SeaWheeze 2016 training program. Let the sweating begin Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall

More information

Falls Prevention Strength & Balance Programme Exercise Booklet

Falls Prevention Strength & Balance Programme Exercise Booklet Falls Prevention Strength & Balance Programme Exercise Booklet Working together to prevent falls This booklet describes the exercises which form the strength and balance component of the Trust falls prevention

More information

Strength and Balance Exercise Manual. Building Confidence and Reducing Falls in Older Adults. Lindy Clemson Megan Swann Jane Mahoney

Strength and Balance Exercise Manual. Building Confidence and Reducing Falls in Older Adults. Lindy Clemson Megan Swann Jane Mahoney Building Confidence and Reducing Falls in Older Adults Strength and Balance Exercise Manual Lindy Clemson Megan Swann Jane Mahoney 3rd North American edition Exercises BALANCE AND STRENGTH EXERCISES TO

More information

The Police Treatment Centres

The Police Treatment Centres Ball Class Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree

More information

Core Strengthening After Lower Limb Amputation

Core Strengthening After Lower Limb Amputation After the loss of a leg, the muscles in the middle of your body will become very important to you. You can think of strength in the core or the middle of your body as a stable platform which makes it easier

More information

Body Mechanics Training For Shelter Staff 2014

Body Mechanics Training For Shelter Staff 2014 Body Mechanics Training For Shelter Staff 2014 Valerie Risher, RN, BSN FDOH Region 5 Special Needs Consultant Terry B. Freeman, RN Disaster Health Services Advisor, Florida American Red Cross Robert Kosiba,

More information

return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY

return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such

More information

Physiology of Injuries

Physiology of Injuries Presented By: Du-All Safety, 2019 Physiology of Injuries Strains: the muscles and tendons that support the spine are twisted, pulled or torn. Ex. Overstretching when carrying extra weight. Over flexion:

More information

RUNNING GUIDE. Technique & Stretching

RUNNING GUIDE. Technique & Stretching RUNNING GUIDE Technique & Stretching TECHNIQUE PERFECT POSTURE Good running posture is very important in helping you to maintain good form for the whole run and therefore adding to efficient running style,

More information

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

ProView. magazine Ski Season Get Fit To. Kinesiology. Advanced Athletic Conditioning. bc region. Physical Intelligence. expert. with.

ProView. magazine Ski Season Get Fit To. Kinesiology. Advanced Athletic Conditioning. bc region. Physical Intelligence. expert. with. bc region ProView magazine Ski Season 2015-2016 Get Fit To The Next Level Advanced Athletic Conditioning This full version of the program as featured in CSIA BC ProView Magazine, Fall / Winter Edition

More information

15 Minute Desk Workout

15 Minute Desk Workout 15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance

More information

STRETCHES.

STRETCHES. STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each

More information

ESSENTIAL STRETCHES FOR SWIMMERS

ESSENTIAL STRETCHES FOR SWIMMERS ESSENTIAL STRETCHES FOR SWIMMERS Clare Kersley BSc (Hons) Ost Osteopath & Sports Massage Therapist Notes 1. Stretches should form the 4th part of all your swimming training sessions: Page 1 of 13 Warm

More information

Driving (for work or fun) Can Contribute to the Development of Repetitive Strain Injuries:

Driving (for work or fun) Can Contribute to the Development of Repetitive Strain Injuries: Driving (for work or fun) Can Contribute to the Development of Repetitive Strain Injuries: Driving in a vehicle for long distances can contribute to lower and upper back and neck pain, poor circulation

More information

Body Mechanics When caring for a client

Body Mechanics When caring for a client Body Mechanics When caring for a client If assistance is needed, find out the client's strengths and weaknesses. Often one side of the body is stronger. The stronger side should be transferred first. When

More information

Physiotherapy following cardiac surgery. Information for patients Cardiac Surgery

Physiotherapy following cardiac surgery. Information for patients Cardiac Surgery Physiotherapy following cardiac surgery Information for patients Cardiac Surgery Physiotherapy is an essential part of your recovery from your operation. The physiotherapist will see you before you have

More information

WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising.

WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising. WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising. 1. 1. Stand with your feet 30cm apart, hold the Bullworker inner grips with your arms extended

More information

Otago strength and balance training exercise programme

Otago strength and balance training exercise programme Otago strength and balance training exercise programme An information guide for patients Delivering the best in care UHB is a no smoking Trust To see all of our current patient information leaflets please

More information

whoah billy, that s no way to lift a heavy weight Stay healthy and happy at work with advice from the Chartered Society of Physiotherapy

whoah billy, that s no way to lift a heavy weight Stay healthy and happy at work with advice from the Chartered Society of Physiotherapy whoah billy, that s no way to lift a heavy weight yee-ow!! Stay healthy and happy at work with advice from the Chartered Society of Physiotherapy This leaflet has been compiled with the help of chartered

More information

Edema Exercises. To Improve Drainage

Edema Exercises. To Improve Drainage Edema Exercises To Improve Drainage You will improve your lymph flow by doing a few exercises each day. These exercises are an important part of your home program. They may help you get stronger, too.

More information

Couch potatoes for cognition

Couch potatoes for cognition Couch potatoes for cognition Exercise for physical and cognitive wellbeing National Centre for Sport and Exercise Medicine East Midlands W: www.ncsem-em.org.uk School of Sport, Exercise and Health Sciences

More information

August 2015 Newsletter

August 2015 Newsletter 1 August 2015 Newsletter www.coretherapy.co.uk CONTENTS: Stretch of the month Exercise of the month Education Section: Where have I been? STRETCH OF THE MONTH Overdeveloped and tight hip flexors can contribute

More information

Southern Sports & Orthopaedics

Southern Sports & Orthopaedics Knee conditioning program This knee conditioning program is designed to help you rehabilitate from your knee injury. In some cases, the program is being used as pre-habilitation, that is strengthening

More information

Ergonomics 101. Presented by: Macomb Benefits

Ergonomics 101. Presented by: Macomb Benefits Ergonomics 101 Presented by: Macomb Benefits Today s agenda Learn what ergonomics is and why it s important at Be able to detect early symptoms of problems Have a list of comfort tips and quick fixes to

More information

Sportlyzer s Core Exercises

Sportlyzer s Core Exercises Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.

More information

Vibration (i.e., driving a Lack of exercise

Vibration (i.e., driving a Lack of exercise What is low back pain? Almost everyone has back pain at one time or another. The pain may be in the center of the back or to one side, or may move down the leg. Besides pain in the back, the symptoms may

More information

Ergonomics: Optimizing human well-being & system performance

Ergonomics: Optimizing human well-being & system performance Ergonomics: Optimizing human well-being & system performance Protecting your back is not a luxury When you re healthy you can participate and enjoy life Leisure activities-enjoy going for a run Household

More information

Back Injury Prevention Training Guide

Back Injury Prevention Training Guide Back Injury Prevention Training Guide Suggested Materials c Back Injury Prevention manuals (English, MF2762; Spanish, MF2762S) c Sign-in sheet c Pencils c Instructor Guide c Training overheads/slides/projector

More information

Walking/Running Stretch Routine

Walking/Running Stretch Routine Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine

More information

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4

More information

Core Stability Exercise Programme

Core Stability Exercise Programme Core Stability Exercise Programme Before commencing the following exercise programme, ensure you are able to contract your core muscles correctly whilst continuing to breathe normally. It is important

More information

Walking Program Sequence

Walking Program Sequence Walking Program Sequence 1. Warm up - Warming up is exercising at a lower intensity in order to get the blood circulating and let your body know that you are preparing for exercise. For many of your walks

More information

Proper Lifting, Pushing and Pulling to Prevent Strains, Sprains and Lower Back Pain

Proper Lifting, Pushing and Pulling to Prevent Strains, Sprains and Lower Back Pain Proper Lifting, Pushing and Pulling to Prevent Strains, Sprains and Lower Back Pain INFORMATION BELOW DERIVED FROM THE FOLLOWING: William J. Becker, Safety Consultant, University of Florida National Institute

More information

Lineman Pre-Qualification Camp Conditioning Taking energy to heart.

Lineman Pre-Qualification Camp Conditioning Taking energy to heart. Recommended Conditioning Regimen Lineman Pre-Qualification Camp Conditioning Taking energy to heart. Table of contents Introduction to the Conditioning Regimen... 3 Four Week Conditioning Schedule... 4

More information

Toolbox for Reducing Sprains and Strains

Toolbox for Reducing Sprains and Strains Toolbox for Reducing Sprains and Strains 2011 Oregon Landscape Expo Oregon Landscape Contractors Association (OLCA) Eric Connelly, CSP Illa Gilbert-Jones, CIH, CSP Agenda Defining safety culture Material

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

Acute Lower Back Pain. Physiotherapy department

Acute Lower Back Pain. Physiotherapy department Acute Lower Back Pain Physiotherapy department Back pain is a common condition and in the UK it affects 7 out of 10 people at some point in their lives. Back pain can be very uncomfortable but it is not

More information

Separation of the abdominal muscles during pregnancy

Separation of the abdominal muscles during pregnancy Separation of the abdominal muscles during pregnancy You may have already noticed that, during pregnancy your tummy (abdominal) muscles sometimes developed a 'bulging' ridge while you were straining them,

More information

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

More information

cysticfibrosis.org.uk Fighting for a Life Unlimited Patient name number Physiotherapy recommendations This leaflet was issued on:

cysticfibrosis.org.uk Fighting for a Life Unlimited Patient name number Physiotherapy recommendations This leaflet was issued on: cysticfibrosis.org.uk How to improve your posture: A guide for adults with cystic fibrosis This guide explains the common postural problems that people with cystic fibrosis (CF) can have and shows you

More information

Strength Challenge Week #2

Strength Challenge Week #2 Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-

More information

Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,

More information

Thera-Band /Hand Weight Exercises

Thera-Band /Hand Weight Exercises Thera-Band /Hand Weight Exercises Created by: Kate Blanchette, BSc.N, RN ACSM Exercise Specialist Certified Trevor Harris, Certified Kinesiologist GENERAL INFORMATION Technique Tips Posture stand or sit

More information

The exercises on the following pages can help improve your symptoms but please also take note of the following information:

The exercises on the following pages can help improve your symptoms but please also take note of the following information: Back pain Back pain is common; it can be considered normal as 80% of the population experience at least one significant episode in their lifetime. It is partly caused by the stresses we place on it during

More information

What sort of problems can arthritis cause?

What sort of problems can arthritis cause? Here we ll identify some of the tasks that commonly cause pain, explain the principles of joint protection and give some examples of how to put them into practice. We can t cover every situation, but you

More information

Zita's 10 minute Core Workout.

Zita's 10 minute Core Workout. Zita's 10 minute Core Workout www.zita.co.uk Zita s 10 Minute Bodyweight Core Workout Here are some of my favourite core exercises* to help flatten your stomach and create a strong body that supports movement

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down

More information

Low-Back Strain DESCRIPTION POSSIBLE COMPLICATIONS COMMON SIGNS AND SYMPTOMS GENERAL TREATMENT CONSIDERATIONS CAUSES FACTORS THAT INCREASE RISK

Low-Back Strain DESCRIPTION POSSIBLE COMPLICATIONS COMMON SIGNS AND SYMPTOMS GENERAL TREATMENT CONSIDERATIONS CAUSES FACTORS THAT INCREASE RISK Page Number: 0 Date:13/6/11 Time:20:10:06 Low-Back Strain DESCRIPTION POSSIBLE COMPLICATIONS Low-back strain is an injury to the muscles and tendons of the lower back. These muscles require great force

More information