ESSENTIAL DUTIES. 1. Operating the Front End Loader Flat Surface A) Sitting B) Handling Controls C) Operating Foot Pedals

Size: px
Start display at page:

Download "ESSENTIAL DUTIES. 1. Operating the Front End Loader Flat Surface A) Sitting B) Handling Controls C) Operating Foot Pedals"

Transcription

1 Job: Front End Loader (Dock and Ship)/Skidsteer Description: Operates the Front End Loader/ Skidsteer Equipment Assessed: Volvo Front End Loader/ Caterpillar Skidsteer ESSENTIAL DUTIES 1. Operating the Front End Loader Flat Surface A) Sitting B) Handling Controls C) Operating Foot Pedals 2. Operating the Front End Loader Chip Barges A. Sitting B. Handling Controls C. Operating Foot Pedals 3. Operating the Skidsteer A. Sitting B. Handling Controls C. Operating Foot Pedals 4. Getting On/Off the Front End Loader or Skidsteer 5. Gaining Access to and Exiting the Ship s Hold 6. Pre-Operation Inspection Staffing: Front End Loader operators work at multiple sites and are usually dispatched in pairs. Skidsteer operators are usually dispatched for cleanup duties as a single operator. Shift Schedule: Longshoremen may be dispatched to 3 typical shifts. Days: 8am-4:30pm; Afternoons: 4:30pm-1am and graveyard: 1am-8am They typically rotate 2 hours on/2 hours off the machine. However in some cases, operators may agree to other schedules (1 on/off or 4 on/off). If working alone (skidsteer) they follow the standard break schedule (2 X 10 min; 30 min lunch on days/afternoons). ErgoRisk 2008 Page 1 of 20

2 DESCRIPTION OF ESSENTIAL DUTIES 1. OPERATING THE FRONT END LOADER FLAT SURFACES Frequency Operates the Front End Loader for up to 4 hrs out of an 8-hour shift. The operators drive for 2 hrs and break for the same period depending on the agreement between the two operators. Equipment Front End Loader (Caterpillar, Volvo) Task Description The Front End Loader is a piece of heavy equipment used to lift and dump large volumes of material from one location to another. On the dock, they are used to load sugar (BC Sugar), potash (Neptune Terminals) and zinc (Kinder Morgan - warehouse to railcar). On the ship, they are used to move product toward the overhead crane during the offloading/discharging process. When operating in warehouses or in the hold of a ship, the worksurface is flat. The operator is able to lift/push material toward the destination and maintain a relatively flat worksurface. In the warehouses (e.g. Neptune Terminals Potash), the operators lift or push the materials to a pile over top of a grizzly (grate in the floor that leads to a conveyor system below). The operators aim to maintain the flow of product onto the conveyor at all times as this determines the speed at which the ships are loaded. The Excavator is used to discharge the majority of materials from the pile close to the grizzlies whereas the front end loaders are responsible for moving the product from the parts of the warehouse furthest away from the grizzly (up to 100 feet away). When working in the warehouse, the travel time forward and backward is approximately 60%/40%. The drivers drive forward to fill their bucket, back-up, and then drive to the grizzly to dump their bucket and then back-up in order to repeat the process. Their speed when travelling backward is usually faster than forward since they must slow down when filling their loader. The operators move continuously unless the pile over the grizzly is too high. If so, the operator will wait until the pile has reduced enough to allow the operator to dump the load. ErgoRisk 2008 Page 2 of 20

3 A SITTING Equipment Front End Loader Seat Duration 4hrs total/shift Frequency Sustained (2 hrs) Force NA Task Overview Frequent rotation of the neck to the left or right when looking around work area. Maximal rotation of the neck to the right when driving backward. Frequent neck flexion and extension when looking at controls, bulk material or bucket. The operator is seated for the duration of the operating task. Whole-body vibration when Front End Loader is in operation. Significant jolts and bumps when the Front End Loader is travelling or performing forceful movements (e.g. filling bucket). Bumps may occur when driving and looking backward, especially when driving over edges. When bucket is fully loaded, vehicle may bounce. Front End Loader seat is adjustable. B HANDLING CONTROLS Equipment Steering wheel, levers, button controls Duration 4hrs total/shift Frequency Constant when operating Force Minimal Task Overview Each Front End Loader has a steering wheel and small lever controls for the loader. The right hand controls the bucket (up/down/tilt). There is also a control for direction (forward, reverse) on the side of the steering wheel. This may vary by vehicle. Force required to operate the controls is minimal. As well, there are many other switch controls that are used very infrequently (heat, radio, many others). The left hand grips a steering wheel knob or steering wheel with a power grip. The right hand rests on a wrist/arm rest and the fingers and thumb are used to control the levers (forward/back). Wrist postures and angles vary depending on the movements. The right wrist/arm can be supported by the arm rest (varies by vehicle). There are significant dexterity requirements to make fine adjustments to the Front End Loader bucket while in motion and while steering with the opposite hand/arm. ErgoRisk 2008 Page 3 of 20

4 C OPERATING FOOT PEDAL Equipment Foot pedals Duration 4hrs total/shift Frequency Constant when operating Force Minimal Task Overview There are two foot pedals on the floor of the Front End Loader cab. They operate like the controls in a car or truck. The right foot pedal is for accelerating and the left is for braking. Operating the foot pedals requires ankle flexion and extension. FUNCTIONAL DEMANDS with MSI POTENTIAL Operating the Front End Loader Static neck rotation in the horizontal plane when driving backward. Static sitting posture for long periods while focusing intensely on the material, equipment and other equipment in close proximity. Head forward posture is not required but was observed when driving forward. Shoulder The left shoulder is in constant movement when turning the steering wheel. The hand may cross the mid-line of the body. Elbow/Wrist/Hand Complex small wrist movements are required when manipulating the levers on the right side. Significant dexterity is required by the left hand when operating in tight spaces or when in close proximity to other machines or the edges of the warehouse. ErgoRisk 2008 Page 4 of 20

5 STRATEGIES TO MINIMIZE MSI Operating the Front End Loader Stretch the neck muscles often to allow tissue recovery resulting from awkward postures. Try tucking the chin to place the neck in proper alignment with the spinal column and then rotate the head to one side or the other. Hold the stretch for 20 seconds. When driving backward, try to turn the hips in the seat and get rotation from all parts of the back rather than just from the neck. File photos Back As much as possible, avoid sitting for extended periods of time to minimize static use of back muscles. Stand and stretch whenever possible. Take the opportunity to stretch or walk during scheduled breaks to restore blood flow to the spinal tissues. Minimize awkward sitting posture by taking the time to adjust seat for best fit before starting work. Reverse forward leaning postures by arching the back, squeezing the shoulder blades together and sticking the chest out (see picture at right). Shoulders Take hands off the steering wheel, controls and wrist rest whenever not operating the controls. Let shoulders relax and hands rest in lap until required to reach back for the controls again. Use the elbow/wrist rest to reduce static unsupported postures of the shoulders when operating the joysticks and hand controls. Stretch the chest muscles to allow recovery from static postures. Sit back in the seat and combine the neck stretch with a chest stretch by interlocking your fingers behind your head and squeezing your shoulder blades together. Hold for 20s. Elbow/Wrist Maintain neutral wrist posture when operating steering wheel and controls. Where possible use a power grip on the steering wheel knob to reduce stresses to the small structures in the hand. Let go of the right hand levers whenever possible to reduce static grip stresses to the elbow, hand and forearm. Avoid static postures of the fingers when grasping the controls or when waiting to engage a control. Try to keep the muscles of the hand and wrist relaxed whenever possible. Perform wrist and forearm stretches with elbow straight to stretch muscles and increase blood flow after periods of particularly repetitive or prolonged static wrist and hand postures. ErgoRisk 2008 Page 5 of 20

6 2. OPERATING THE FRONT END LOADER CHIP AND SALT BARGES Frequency Operates the Front End Loader for up to 4 hrs out of an 8-hour shift. The operators drive for 1 or 2 hrs and break for the same period depending on the agreement between the two operators. Equipment Front End Loader (Caterpillar, Volvo) Task Description The Front End Loader is a piece of heavy equipment used to lift and dump large volumes of material from one location to another. Chip Barges When unloading chip barges, the front end loader travels up and down a ramp and onto the chip barge. The operator then backs over the transition to the ramp (significant bump) and up the ramp (angled) in order to dump the load in the grizzly (a grate that the chips fall through to the conveyor system below- top picture). The angle of the ramp varies depending on the tide and can reach as much as 45 degrees. The operator must back the front end loader up the ramp while avoiding contact between the bucket and the ground (when travelling over the transition) or the sides of the ramp. It was reported that clearance can be minimal as some buckets are larger (to move more product). One a barge is opened, the operators clear a path to the rear of the barge (going forward and backward down the middle of the barge) and then back into the barge and drive forward, pushing chips with the bucket (easier than driving backward up the ramp). When unloading chips, It was estimated that approximately 60% of the driving time when unloading a barge is spent going forward and 40% travelling backward. Salt Barges When unloading salt barges, a front end loader is lifted onto the salt barge. Rather than a grizzly, a portable hopper/conveyor system is put on top of the salt in the middle of the barge. The operator builds a road up the middle of the barge to reduce the need to drive over an uneven surface. The driver then proceeds to drive forward and backward, loading the salt into the hopper/conveyor system. While there are no inclines like the chip barge ramp, the surface can be uneven and slightly angled, resulting in stress on the body. As well, since the barge is floating in the water, there can also be a lot of rocking (forward and back motion) while emptying the barge. ErgoRisk 2008 Page 6 of 20

7 A SITTING Equipment Front End Loader Seat Duration 4hrs total/shift Frequency Sustained (1-2 hrs) Force n/a Task Overview Frequent rotation and flexion of the neck to the left or right when looking at clearances between the machine, the bucket and the ramp. Maximal rotation of the neck to the right when driving backward. Activation of core muscles in order to maintain balance when backing up or going down the ramp at angles of up to 45 degrees (chip barge). Activation of core muscles to maintain balance and posture when driving over uneven surfaces and counteracting rocking of the barge (forward and backward). Back rotation combined with neck rotation and extension when looking up the ramp (chip barge) Frequent neck flexion and extension when looking at controls, chips or bucket. The operator is seated for the duration of the operating task. Whole-body vibration when Front End Loader is in operation. Significant jolts and bumps when the Front End Loader is travelling over the transition or performing forceful movements (e.g. filling bucket). Bumps may occur when driving and looking backward, especially when driving over edges and changing angles. When bucket is fully loaded, vehicle bounces more. The Front End Loader seat is adjustable. B HANDLING CONTROLS Equipment Steering wheel, levers, button controls Duration up to 5hr 20min Frequency Constant when operating Force Minimal Task Overview Each Front End Loader has a steering wheel and small controls for the bucket. The right hand controls the bucket (up/down/tilt). There is also a control for direction (forward, reverse) on the side of the steering wheel. This may vary by vehicle. Force required is minimal. As well, there are many other switch controls that are used very infrequently (heat, radio, many others). The left hand grips a steering wheel knob or steering wheel with a power grip. The right hand may rest on a wrist/arm rest and the fingers and thumb are used to control the levers (forward/back). Wrist postures and angles vary depending on the movements. There are significant dexterity requirements to make fine adjustments to the Front End Loader bucket. ErgoRisk 2008 Page 7 of 20

8 The operator must maintain constant control of the bucket and steering wheel when unloading the barge due to the proximity to the sides of the ramp and the transition to the ramp. This results in static gripping and control of the steering wheel and controls throughout the majority of the work cycle. C OPERATING FOOT PEDAL Equipment Foot pedals Duration Up to 4 hours/shift Frequency Constant when operating Force Minimal Task Overview There are two foot pedals on the floor of the Front End Loader cab. They operate like the controls in a car or truck. The right foot pedal is for accelerating and the left is for braking. Operating the foot pedals requires ankle flexion and extension. FUNCTIONAL DEMANDS with MSI POTENTIAL Operating the Front End Loader Static neck rotation in the horizontal plane when driving backward. Static neck rotation and extension when driving backward up the ramp or when looking in rear view mirror. Static sitting posture for long periods while focusing on the chip pile, ramp and machine controls. Head forward posture is not required but was observed when driving forward. This is pronounced when travelling up/down the angled ramp to the barge. Shoulder The left shoulder is in constant movement when turning the steering wheel. This arm/hand may cross the mid-line of the body. Elbow/Wrist/Hand Complex small wrist movements are required when manipulating the levers on the right side. Significant dexterity is required by the left and right when operating in tight spaces and when controlling the bucket when travelling or going over the transition. ErgoRisk 2008 Page 8 of 20

9 STRATEGIES TO MINIMIZE MSI Operating the Front End Loader When driving backward, try to turn the hips in the seat and get rotation from all parts of the back rather than just from the neck. When driving backward, learn to use indirect vision (mirrors) to reduce the amount of time spent rotating the neck to look backward. Stretch the neck muscles often to allow tissue recovery resulting from awkward postures. Try tucking the chin to place the neck in proper alignment with the spinal column and then rotate the head to one side or the other. Hold the stretch for 20 seconds. File photos Back Minimize the degree of torso twisting by turning whole body in the seat when checking the load position while stopped for unloading. Minimize awkward sitting posture by taking the time to adjust seat for best fit before starting work. When leaning forward, focus on flexing or hinging from the hips and maintaining a neutral three curve spine. Where possible, try to maintain a mild contraction of the lower abdominal muscles in order to provide support for the structures of the low back. Follow the procedure to fill in the gap between the ramp and the barge in order to minimize bouncing and impact when travelling over the transition. As much as possible, avoid sitting for extended periods of time to minimize static use of back muscles. Stand and stretch whenever possible. Take the opportunity to stretch or walk during scheduled breaks to restore blood flow to the spinal tissues. Reverse forward leaning postures by arching the back, squeezing the shoulder blades together and sticking the chest out (see picture at right). Shoulders Take hands off the steering wheel, controls and wrist rest whenever not operating the controls. Let shoulders relax and hands rest in lap until required to reach back for the controls again. Even short breaks (<30s) every 10 minutes can reduce fatigue and discomfort when operating the loader. Use the elbow/wrist rest to reduce static unsupported postures of the shoulders when operating the joysticks and hand controls. Stretch the chest muscles to allow recovery from static postures. Sit back in the seat and combine the neck stretch with a chest stretch by interlocking your fingers behind your head and squeezing your shoulder blades together. Hold for 20s. Elbow/Wrist Maintain neutral wrist posture when operating steering wheel and controls. Where possible use a power grip on the steering wheel knob to reduce stresses to the small structures in the hand. Let go of the right hand levers whenever possible to reduce static grip stresses to the elbow, hand and forearm. Avoid static postures of the fingers when grasping the controls or when waiting to engage a control. Try to keep the muscles of the hand and wrist relaxed ErgoRisk 2008 Page 9 of 20

10 whenever possible. Perform wrist and forearm stretches with elbow straight to stretch muscles and increase blood flow after periods of particularly repetitive or prolonged static wrist and hand postures. 3. OPERATING THE SKIDSTEER Frequency Operates equipment for up to 7.5 hours per shift. Operator reported that average time per shift is 6hr. Equipment Skidsteer or Bobcat Task Description Skidsteers are used primarily for clean-up. They may be used to assist other heavy equipment operators. When dispatched, the posting will usually be for Front End Loader capable of Bobcat. Commonly, the operator will use the Skidsteer to load material into a Front End Loader bucket and then the loader will be used to transport/dump the material. The Skidsteer controls may be only hand controls (as in the equipment in the pictures) or may be a combination of hand and foot controls. The Skidsteer has no shock absorbers or suspension. When picking up or handling bulk materials, there can be significant jolts or jostling in all directions. A SITTING Equipment Skidsteer Seat Duration Up to 7.5 hrs/shift Frequency Sustained for up to 2 hr Force Minimal Task Overview Frequent rotation and flexion of the neck to the left or right when looking at clearances between the machine and the bulk material. Activation of core muscles in order to maintain balance. Activation of core muscles to maintain balance and posture when driving over uneven surfaces and counteracting rocking of the vehicle when accelerating or decelerating. Back rotation combined with neck rotation when turning in tight spaces. Frequent neck flexion and extension when looking at chips or dumping bucket. The operator is seated for the duration of the operating task. ErgoRisk 2008 Page 10 of 20

11 Whole-body vibration when the Skidsteer is in operation. Significant jolts and bumps when the Skidsteer is travelling over transitions. Bumps may occur when driving and looking backward, especially when driving over bulk materials or rough surfaces. When bucket is fully loaded, vehicle bounces more. The Skidsteer seat is adjustable. B HANDLING CONTROLS Equipment Hand Controls and Foot Controls Duration up to 7.5 hrs Frequency Constant when operating Force Minimal Task Overview The Skidsteer observed only had hand controls (left hand travel; right hand bucket). Bobcats have hand and foot controls. The feet control boom and bucket (left and right foot respectively) where the hand controls control travel. Force required is minimal. The left hand right hands grip the joystick controls with a power grip. Wrist postures and angles vary depending on the movements. There are significant dexterity requirements to make fine adjustments to the Skidsteer controls Operating the foot pedals requires ankle flexion and extension. FUNCTIONAL DEMANDS WITH MSI POTENTIAL Operating the Skidsteer Significant neck flexion or rotation may occur as the operator looks down to view the bulk materials and the bucket. flexion and rotation occurs when turning the Skidsteer in tight spaces. Static sitting posture for long periods when focusing on the bulk materials and machine controls. Back Static use of back muscles from sitting for extended periods can increase fatigue. Twisting postures stress spinal tissues such as when looking behind. Impacts and jolts when contacting bulk pile or driving over rough surfaces can cause stress on ligaments and muscles of the back and stress the discs/facets. Shoulder The arms are unsupported when operating the Skidsteer. Hand/arm vibration is present as the vehicle has solid tires and no shock absorbers. Worker may brace with arms if realizing that impact may occur. Elbow/Wrist/Hand Complex small wrist movements are required when manipulating the levers on both sides of the operator. Significant dexterity is required by the left and right hand at all times. ErgoRisk 2008 Page 11 of 20

12 STRATEGIES TO MINIMIZE MSI Operating the Skidsteer Stretch the neck muscles often to allow tissue recovery resulting from awkward postures. Try tucking the chin to place the neck in proper alignment with the spinal column and then rotate the head to one side or the other. Hold the stretch for 20 seconds. Back File photos Minimize awkward sitting posture by taking the time to adjust seat for best fit before starting work (especially seat tension). When leaning forward, focus on flexing or hinging from the hips and maintaining a neutral three curve spine. Where possible, try to maintain a mild contraction of the lower abdominal muscles in order to provide support for the structures of the low back when travelling over rough terrain or balancing against acceleration/deceleration forces. As much as possible, avoid sitting for extended periods of time to minimize static use of back muscles. Stand and stretch whenever possible. Take the opportunity to stretch or walk during scheduled breaks to restore blood flow to the spinal tissues. Reverse forward leaning postures by arching the back, squeezing the shoulder blades together and sticking the chest out (see picture at right). Shoulders Take hands off the steering wheel, controls and wrist rest whenever not operating the controls. Let shoulders relax and hands rest in lap until required to reach back for the controls again. Even short breaks (<30s) every 10 minutes can reduce fatigue and discomfort when operating the loader. Use the elbow/wrist rest to reduce static unsupported postures of the shoulders when operating the joysticks controls. Stretch the chest muscles to allow recovery from static postures. Sit back in the seat and combine the neck stretch with a chest stretch by interlocking your fingers behind your head and squeezing your shoulder blades together. Hold for 20s. Elbow/Wrist Maintain neutral wrist posture when operating the hand controls. Let go of the joysticks whenever possible to reduce static grip stresses to the elbow, hand and forearm. Avoid static postures of the fingers when grasping the controls or when waiting to engage a control. Try to keep the muscles of the hand and wrist relaxed whenever possible. Perform wrist and forearm stretches with elbow straight to stretch muscles and increase blood flow after periods of particularly repetitive or prolonged static wrist and hand postures. ErgoRisk 2008 Page 12 of 20

13 4. ASCENDING AND DESCENDING THE FRONT END LOADER/SKIDSTEER Frequency At the beginning and end of each work period. May also occur intermittently during the shift if the operator has to get down from the lift truck for other reasons. Equipment Front End Loader or Skidsteer Task Description Front End Loader: Operator uses foot and hand holds to climb onto and down from the cab of the front end loader with a 3-point stance. A series of footholds and handholds are available. While ascending/descending the ladder/steps of the front end loader, the operator must pause and open or close the door to the cab. Skidsteer: The operator steps up on top of the loader and opens the door to the cab. The operator then attempts to maintain three point contact while turning around and backing into the seat inside the cab of the skidsteer. ASCENDING & DESCENDING THE VEHICLE Equipment None Duration < 10 seconds Frequency 8 or more times per shift Force Body weight with 3-point contact FUNCTIONAL DEMANDS WITH MSI POTENTIAL Ascending & Descending the Front End Loader (FEL) or Skidsteer (SS) Significant neck flexion may occur as the operator looks down to ensure his/her footing. Shoulder (FEL)Reaching above shoulder height is required, to hold the handles. (FEL)The shoulder and forearm muscles must work to pull the operator up, or lower him down from the vehicle. (FEL)Reaching across the body to grasp a handle on the opposite side of the body which places the shoulder in an awkward posture. (SS) Reaching above shoulder height and eccentric control of the body is required when lowering into the cab of the skidsteer. Reaching and pushing up with the arms is required to propel the body forward from the small entrance to the cab. Hip (FEL)Significant hip flexion is required when stepping up to or down from the bottom step of the vehicle. (FEL)Possibility for high impact force when descending the vehicle. (SS) Stepping up onto the bucket and down into the cab requires significant hip flexion. ErgoRisk 2008 Page 13 of 20

14 (Both)Working at extreme postures requires the hip muscles to develop high forces from a mechanically disadvantageous position. Knee (Both) Jumping down from the vehicle may place impact stress on the knee joint. (Both) Ascending the high first step of the vehicle requires quadriceps force which could be significant resulting in increased stress to the patella and knee joint. Ankle (Both)Jumping down may place stress on the tissues in and surrounding the ankle joint. Other (Both) Descending from the vehicle facing forwards can increase the risk of slipping or tripping and is high risk behaviour. STRATEGIES TO MINIMIZE MSI Ascending & Descending the Front End Loader (FEL) or Skidsteer (SS) Avoid sustained neck flexion when ascending or descending the Front End Loader. Check footing then return to looking in front when climbing in/out. Shoulder Avoid reaching across the body to grasp a handle. A handle located on the right side of the body should be grasped with the right hand and a handle positioned on the left side of the body with the left hand. Grasp a handle with the palm facing sideways to keep the shoulder joint in a neutral position. Hold lower on the handles to reduce the degree of shoulder overhead reaching when ascending/descending. Push off with toes of lower foot to assist in ascending the first step. Hip/Low Back Always try to maintain a three curve spine when entering/exiting the equipment. Support the upper body when descending the vehicle to reduce force demands required. Control speed of descent from the vehicle to minimize possibility of high impact force. Perform core stability exercises and hip and low back stretches proactively to maintain hip flexibility (examples to right). Knee Use both hand and foot supports where possible. Avoid jumping to minimize risk of strains and sprains to the knee joints. Control speed of descent to minimize possibility of high impact force. Always use three points of contact when getting on or off of equipment. Ankle Maintain balance and beware of debris or precipitation on footholds. Clear footholds of debris before climbing onto the machine. Use both hand and foot supports where possible. Avoid jumping to minimize risk of strains and sprains to the ankle joints. Always use three points of contact when getting on or off of equipment. ErgoRisk 2008 Page 14 of 20

15 5. GAINING ACCESS TO/EXITING THE SHIP S HOLD (FRONT END LOADER) Frequency Two or four times per shift depending on need. Frequency may vary depending on the needs of the crane operator. If one hold has been emptied, the crane operator may move the Front End Loader to another hold. Equipment None Task Description If a Front End Loader is needed inside the hold of a vessel, the crane (e.g. Red Dog Crane) will be used to lift a loader from the dock to the inside of the ship s hold. The operator drives the Front End Loader to the ship and then exits, accessing the hold through the ship. This requires travel by foot up the gangway, through the interior passageways of the vessel, through a hatch and then down a series of ladders/stairs to access the ship s hold. The operator may have to climb over and down a railing to access the bulk material. The operator then walks over the loose bulk product (e.g. zinc) to the machine and then ascends the machine. Once the hold is empty, the operator is required to reverse this course, climbing series of stairs and ladders to exit the ship and to return to the dock to retrieve the Front End Loader. NOTE: Last two pictures are of an excavator but a similar process is used for the Front End Loader. ErgoRisk 2008 Page 15 of 20

16 GAINING ACCESS TO/ EXITING THE SHIP S HOLD Equipment None Duration 5-10 minutes Frequency 2-6 times/shift Force Body weight FUNCTIONAL DEMANDS WITH MSI POTENTIAL Gaining Access to the Ship s Hold Significant neck flexion, extension or rotation may occur as the operator looks down to ensure his footing when climbing up/down ladders. Shoulder Overhead reaching is required when climbing up/down ladders. This can stress structures in the shoulders and arms. Hip Climbing up stairs, in/out of hatches and over railing requires significant hip flexion. Working at extreme postures requires the hip muscles to develop high forces from a mechanically disadvantageous position. Knee Supporting body weight against the force of gravity when ascending and descending stairs or ladder can put stress on the structures around the knee. Impact force descending the last step of the ladder can put stress on the structures around the knee, particularly if jumping down from bottom step. STRATEGIES TO MINIMIZE MSI Gaining Access to the Ship s Hold Avoid sustained neck flexion when ascending or descending the stairs and ladders. Check footing then return to looking in front when climbing up/down. Shoulder Avoid extreme overhead reaching when climbing ladders. Keep arm in close to the side of the body to increase stability through the shoulder joint. Knee/Ankle Use hand rail or ladder rungs to help with balance and to assist in pulling up body weight when ascending or to slow rate of descent when coming down the stairs or ladder. Avoid jumping down from bottom step to reduce stress to the knee. Always use three points of contact when ascending or descending the ladders or stairs. Maintain a constant awareness for debris, oil or other hazards that could lead to a foot slipping while climbing stairs or ladders. ErgoRisk 2008 Page 16 of 20

17 6. PERFORMING THE PRE-OPERATION INSPECTION Frequency Each time the operator accesses the Front End Loader. May be 2-4 times a day depending on the operators have structured their breaks. Equipment None Task Description Operators perform a visual inspection of the Front End Loader by walking around the equipment. Operators are looking for major mechanical issues (oil leaks, equipment damage). NOTE: The joint ranges of motion required to perform the visual inspection is significantly less than the postural ranges required to climb on/off the Front End Loader. As well, the operator is free to use a variety of different body postures to perform the visual inspection so MSI risks for this task are relatively low. PRE-OPERATION INSPECTION Equipment None Duration 1-2 minutes Frequency 1-3 times/shift Force Minimal FUNCTIONAL DEMANDS WITH MSI POTENTIAL Performing Pre-Operation Inspection flexion or extension may occur as the operator looks down to assess the condition of engine, loader or bucket. Back Bending and stooping may be required to assess the Front End Loader systems at low levels (hydraulics, engine). Shoulder Knees Above shoulder reaching may be required if the operator decides to look more closely at a potential problem with the engine or hydraulics above shoulder level. Operator may be required to kneel or squat in order to perform a closer inspection of potential problems. This can put stress on the knees. ErgoRisk 2008 Page 17 of 20

18 STRATEGIES TO MINIMIZE MSI Performing Pre-Operation Inspection Avoid sustained neck flexion when performing assessments. Look down briefly and then move head back into a neutral position once area is visually inspected. Turn body by moving feet and pivoting to reduce the degree of neck rotation required. Back Avoid twisting or bending the back when assessing low parts of the Front End Loader. Instead keep inward curve in the low back and go down on 1 knee to assess low areas. Move feet rather than twisting back when turning to inspect other areas. Pull up on vehicle to assist in returning to standing from kneeling or squatting. Shoulder Keep arm close to the side of the body and avoid overhead reaching as much as possible. 7. ENVIRONMENTAL CONSIDERATIONS Exposure to Elements The operator is inside the cab for the duration of the time he/she is operating the machine. The operator is exposed to the elements when accessing the hold (front end loader), climbing on/off of the machine and when performing the pre-operation inspection. Uneven Surfaces The Front End Loader is constantly moving over or coming in contact with uneven surfaces (piles of bulk product) which increases the bumps and jolts inside the cab. When offloading a chip barge, there are significant high amplitude jolts while driving backward over the transition to the ramp. This can be managed by driving slower and ensuring that the transition is smoothed out as much as possible. Vibration The operator is exposed to whole body vibration throughout operation of the Front End Loader. There are also significant bumps and jolts as the Front End Loader changes direction, particularly if moving up and over piles of bulk material. Other (Hazardous Materials) PPE is required due to the types of products being handled. Workboots, Hi-Vis vests, respirators, dust masks, gloves, white coveralls and hardhats may be required and are frequently worn. The operator is also exposed to exhaust from the Front End Loader, dust from chip piles (sensitizer) and particulate in the air when working. ErgoRisk 2008 Page 18 of 20

19 8. PHYSICAL DEMANDS SUMMARY TABLE Job Demands Max. Weight/ Avg. Weight (Kg) Duration per exposure h=hrs s=secs, m=mins Frequency UNABLE to perform Comments STRENGTH POSTURE & MOBILITY ENVIRONMENT Lifting/Carry 5 R Fire extinguisher if needed. Push/Pull 5/3 <10s F/C Complex small movements of steering wheel and bucket control and gross movement to open/close cab door Supporting Body Weight 3m/ 20m O Climbing on/off Front End Loader via steps (4-8X/shift; 3m). Accessing ship s hold via stairs and ladders 2-6 times/shift (20m). Gripping / Handling <10s F/C Steering wheel, bucket control, gear shift and other controls: repetitive small movements Fine Motor Skills <10s F/C Complex small movements of joystick control to operate articulating arm and attachment. Sitting 7.5h F/C Constant sitting for duration of work (Front End Loader 4 hours; Skidsteer up to 7.5 hr) Driving 7.5h F/C Constant travel to get to lift or push product and then back up. Standing <5m O During visual inspection. Walking 100m O Walk from machine, up gangway to vessel, through passageways and down ladders, stairs to access hold. May be repeated 2-6X per shift. Bending/ Stooping <30s R During visual inspection. Sustained Crouching/ Kneeling N Climbing Stairs 20m R Go up/down gangway, ladders and stairs to access/ exit hold. Climbing Ladders 20m R Go up/down gangway, ladders, and through hatches to access/ exit hold. Crawling N Balancing <10s O When driving over rough terrain, uneven surfaces and when barge is rocking. Throwing N Overhead Reach 1-5m O Climbing ladders and steps in/out of machine and ship s hold. Exposure to Elements <5m O Ascending/descending Front End Loader or during visual inspection Uneven Surfaces 2m O When accessing Front End Loader inside vessel Proximity to moving objects Vibration (upper extremity) Vibration (whole body) 4/7.5 h C C F/C Not within the cab, outside there may be other heavy equipment operating in area (Other Front End Loaders, overhead cranes, excavator). Skidsteer doesn t have shock absorbers and has solid wheels. Vibration is transmitted through machine and controls to arm. Constant low level vibration when operating Front End Loader; Jolts when travelling/making contact with product. ErgoRisk 2008 Page 19 of 20

20 Frequency Ratings: N: Never R: Rare - Not daily or up to 1% of shift (<5mins/day) O: Occasional - 1%-33% of shift (up to 2.5hrs) F: Frequent - 34%-67% of shift (2.5-5hrs) C: Constant ->67% of shift (>5hrs) ErgoRisk 2008 Page 20 of 20

Job: Bulldozer Operator Description: Operates the Bulldozer Equipment Assessed: Neptune Terminals, Fibreco ESSENTIAL DUTIES

Job: Bulldozer Operator Description: Operates the Bulldozer Equipment Assessed: Neptune Terminals, Fibreco ESSENTIAL DUTIES Job: Bulldozer Operator Description: Operates the Bulldozer Equipment Assessed: Neptune Terminals, Fibreco ESSENTIAL DUTIES 1. Operating the Bulldozer A) Sitting B) Handling Controls C) Operating Foot

More information

ESSENTIAL DUTIES. 1. Operating the Excavator (Dock, Ship, Receiving) A) Sitting B) Handling Controls C) Operating Foot Pedals

ESSENTIAL DUTIES. 1. Operating the Excavator (Dock, Ship, Receiving) A) Sitting B) Handling Controls C) Operating Foot Pedals Job: Excavator (Dock and Ship) Operator Description: Operates the Excavator and Heede Crane Equipment Assessed: Kinder Morgan (Excavator and Heede Crane) ESSENTIAL DUTIES 1. Operating the Excavator (Dock,

More information

ESSENTIAL DUTIES DESCRIPTION OF ESSENTIAL DUTIES 1. OPERATING THE LIFT TRUCK

ESSENTIAL DUTIES DESCRIPTION OF ESSENTIAL DUTIES 1. OPERATING THE LIFT TRUCK Job: Lift Truck Operator Description: Drives a variety of different forklifts on dock and ship Equipment Assessed: Kalmar Lift Trucks, tractor and pusher ESSETIAL DUTIES 1. Operating the Lift Truck A)

More information

ESSENTIAL DUTIES DESCRIPTION OF ESSENTIAL DUTIES 1. OPERATING THE LIFT TRUCK

ESSENTIAL DUTIES DESCRIPTION OF ESSENTIAL DUTIES 1. OPERATING THE LIFT TRUCK Job: Heavy Lift Truck Operator Description: Drives a variety of different heavy lift trucks on the dock Equipment Assessed: Racks, Top Picks and Reach Stackers ESSETIAL DUTIES 1. Operating the Lift Truck

More information

Job: Red Dog Crane Operator Description: Operates the Red Dog Crane Equipment Assessed: Red Dog Crane ESSENTIAL DUTIES

Job: Red Dog Crane Operator Description: Operates the Red Dog Crane Equipment Assessed: Red Dog Crane ESSENTIAL DUTIES Job: Red Dog Crane Operator Description: Operates the Red Dog Crane Equipment Assessed: Red Dog Crane ESSETIAL DUTIES 1. Operating the Red Dog Crane A) Sitting B) Handling Controls C) Operating Foot Pedals

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

Enhancing Safety Through Ergonomics

Enhancing Safety Through Ergonomics Enhancing Safety Through Ergonomics Targeting Risk Factors Definition of Risk Factors: Actions or conditions found to contribute to worker discomfort or development of Musculoskeletal Disorders MAIN RISK

More information

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

More information

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

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

Quads (machines) Cable Lunge

Quads (machines) Cable Lunge Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:

More information

On The Road. Training Manual

On The Road. Training Manual On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start

More information

Exercises for Older Adults

Exercises for Older Adults Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise

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

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

A guide to microbreaks with practical exercises

A guide to microbreaks with practical exercises A guide to microbreaks with practical exercises Why microbreak? To avoid prolonged static postures Ensures a healthy musculoskeletal system Allows stressed body tissues to rest/recover Prolonged sitting,

More information

Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.

Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions. Workout 5.18.18 Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

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

Shoulder Exercises Phase 1 Phase 2

Shoulder Exercises Phase 1 Phase 2 Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

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

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

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles. Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis

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

Home Workout with Household Items

Home Workout with Household Items Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

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

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms

More information

Racquet Sports Training Program

Racquet Sports Training Program Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,

More information

eappendix 1. Exercise Instruction Sheet for the Strengthening and Optimal Movements for Painful Shoulders (STOMPS) Trial in Chronic Spinal Cord Injury

eappendix 1. Exercise Instruction Sheet for the Strengthening and Optimal Movements for Painful Shoulders (STOMPS) Trial in Chronic Spinal Cord Injury Exercise Instruction Sheet for the Strengthening and Optimal Movements for Painful Shoulders (STOMPS) Trial in Chronic Spinal Cord Injury Instructions: Exercises are to be performed 3 times per week. Allow

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

PHYSICAL DEMANDS EVALUATION FOR MINING APPRENTICESHIP PROGRAM. Job Title: Industrial Electrician Apprentice

PHYSICAL DEMANDS EVALUATION FOR MINING APPRENTICESHIP PROGRAM. Job Title: Industrial Electrician Apprentice PHYSICAL DEMANDS EVALUATION FOR MINING APPRENTICESHIP PROGRAM A. JOB DEMANDS: Job Title: Industrial Electrician Apprentice 1. Hours worked: Regular: 12 hours Overtime: maximum 3 of 4 days off Tours/Sets:

More information

Older Adult Advanced

Older Adult Advanced Older Adult Advanced Older Adult - Advanced Introduction This exercise routine is created for men and women above the age of 55, who have experience in exercise and are relatively fit. The workout includes

More information

Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &

Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press & 1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat

More information

Exercise Report For: Augusta James

Exercise Report For: Augusta James Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch

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

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

More information

Dynamic Movement & Stress Reversals

Dynamic Movement & Stress Reversals Resources: Hazard Control Options Equipment Work Heights Space Requirements Gripping Contact Stress Dynamic Movement & Stress Reversals Proper Body Mechanics According to Part 2 of the WSH Regulation,

More information

Top 35 Lower Body Exercises

Top 35 Lower Body Exercises Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg

More information

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10 Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List

More information

Mobility sequencing!

Mobility sequencing! Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Weight Loss Interval (Beginner)

Weight Loss Interval (Beginner) Program for BP Fitness Center Introduction Weight Loss Interval (Beginner) This is a full body interval workout. Keep your heart rate up to safe levels by not resting between exercises. Please workout

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

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises

More information

www.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough

More information

Corporate Safety Manual. Chapter 8 Office Ergonomics

Corporate Safety Manual. Chapter 8 Office Ergonomics Corporate Safety Manual Chapter 8 Office Ergonomics Last updated: April 2015 Office Ergonomics Chapter 8: Office Ergonomics Index Page Introduction to Ergonomics...8-3 Work-related Musculoskeletal Disorders

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.

More information

Correcting Forward Pelvis (Bubble Butt)

Correcting Forward Pelvis (Bubble Butt) Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:

More information

Rehabilitation 2. The Exercises

Rehabilitation 2. The Exercises Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start

More information

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

STRETCHING EXERCISES Stretching exercises help loosen tight muscles.

STRETCHING EXERCISES Stretching exercises help loosen tight muscles. STRETCHING EXERCISES Stretching exercises help loosen tight muscles. Technique: Frequency: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise

More information

WALL PUSH UPS TABLE PUSH UPS

WALL PUSH UPS TABLE PUSH UPS WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.

More information

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds

More information

RESISTANCE STRENGTH TRAINING EXERCISE

RESISTANCE STRENGTH TRAINING EXERCISE RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with

More information

At-Home Dryland Training Program

At-Home Dryland Training Program At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)

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

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

Foundation Upper Body A (60 min)

Foundation Upper Body A (60 min) Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)

More information

Sets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up

Sets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up Dan Christoffer, EdD, ATC, ATR Mayo Clinic Sports Medicine Charlton LC 200 First Street SW Rochester, MN 55905 Email: christoffer.daniel@mayo.edu https://sportsmedicine.mayoclinic.org 1. Sleeper Stretch

More information

Exercise Library. Upper body

Exercise Library. Upper body Exercise Library Upper body Push-ups: Push-ups can be performed using the same rail as pull-ups. Grasp the rail wider than shoulders, keep your body in a straight line from head to toe and lower your chest

More information

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze

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

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

Full Body. Strengthening Routine

Full Body. Strengthening Routine Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and

More information

Muscular Training This is a sample session for strength, endurance & power training exercises

Muscular Training This is a sample session for strength, endurance & power training exercises Muscular Training This is a sample session for strength, endurance & power training exercises Presenter: Leslie McAdam CCAA Trainer Education Coordinator lbrown59@uwo.ca 519-661-1607 1-866-661-1603 X81607

More information

Physical Capability Exam Testing Protocol

Physical Capability Exam Testing Protocol Test Duration: ~ min Physical Capability Exam Testing Protocol Pinch Gauge Grip Dynamometer Inclinometer Stop Watch Lift Box Table Weight Plates (5 lbs., lbs., lbs., 50 lbs., 0 lbs.) Physical Capability

More information

1 of 8 9/21/2006 1:02 PM Smith College Dept. of Athletics Program for The Average Division III Female Athlete Trainer : Timothy Bacon Introduction Core, functional and complementary exercises. Warm Up

More information

Viking Strong Exercise & Stretch Ebook

Viking Strong Exercise & Stretch Ebook Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the

More information

Body Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Stretching and Strengthening Exercises This presentation features

More information

Osteoporosis Protocol

Osteoporosis Protocol PRODUCTS HELPING PEOPLE HELP THEMSELVES! Osteoporosis Protocol Rehabilitation using the Resistance Chair General Information Osteoporosis is a condition where bones gradually decrease in mass or density

More information

Foundation Upper Body B (60 min)

Foundation Upper Body B (60 min) Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength

More information

Ergonomics. MSD Injury Prevention

Ergonomics. MSD Injury Prevention Ergonomics MSD Injury Prevention Ergonomics Definition The International Ergonomics Association offers a very comprehensive definition: The scientific discipline concerned with the understanding of interactions

More information

TPW 's Upper Back Menu

TPW 's Upper Back Menu TPW 's Upper Back Menu # Sets Reps Duration E-cise 1 1 1 00:10:00 Static Back 2 3 10 Static Back Reverse Presses 3 3 10 Static Back Pullovers 4 1 1 0:01:00 Floor Block 5 1 1 0:02:00 Static Extension Position

More information

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,

More information

2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES

2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES UPPER BODY Push Up From a push up position. Lower whole body down to floor. Press up to return to start position. Maintain abdominal hollow and neutral spinal alignment throughout movement. Note: Perform

More information

PGYVC Volleyball Circuit Athletic Plan

PGYVC Volleyball Circuit Athletic Plan PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical

More information

Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2.

Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2. Arms(1) Arms, Chest, AP AT P. Begin with 15-20min cardio (any machine). Bosu Ball Chest Dumbbell Press Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Overhead Shoulder Press 2 sets 15 reps

More information

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility Core Stability Dome Workouts combine cardio, strength training, balance and flexibility Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds

More information

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Posture, Body Mechanics, Alignment and Moving Safely Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Using correct posture, proper body mechanics

More information

The following guidelines are applicable to office workers who sit at a desk and/or work on computers.

The following guidelines are applicable to office workers who sit at a desk and/or work on computers. STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.

More information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

DAY 2 III. WORKOUT RULES

DAY 2 III. WORKOUT RULES DAY 2 III. WORKOUT RULES A. Order of Exercise 1. Largest amount of muscle mass to smallest amount of muscle mass, eg., squats -- calf raises 2. Complex exercise to assisting, eg., squats -- leg ext. 3.

More information

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13. LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

Shoulder Arthroscopic Capsular Release Rehabilitation

Shoulder Arthroscopic Capsular Release Rehabilitation Shoulder Arthroscopic Capsular Release Rehabilitation Phase two: 3 to 6 weeks after surgery Goals: 1. Improve range of motion of the shoulder 2. Begin gentle strengthening Activities 1. Sling Your sling

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform

More information

Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS

Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS 2018 - BACK STRETCHES Back Extensions Hold for about 10 seconds Back Flexion Back Rotation, each side

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

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper

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

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

If you have been working in a very hot or very cold area remember the following, Heat. Cold

If you have been working in a very hot or very cold area remember the following, Heat. Cold If you have been wking in a very hot very cold area remember the following, Heat Cold Heat Drink water on a regular basis befe you become thirsty. By the time you are thirsty, you are already becoming

More information