Prevent Back Injuries and Improve Work Posture with Stretching Exercises
Learn how to recognize leading back injury risk factors, lift properly, perform stretching exercises at work, and engage in hand, finger, thumb rotation, and wrist stretches for improved posture and injury prevention. Find safety tips and techniques to enhance flexibility, strength, and overall well-being.
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Presentation Transcript
STRETCHING SafetyonCall
RECOGNIZE THE 5 LEADING BACK INJURY RISK FACTORS 1. Poor posture 2. Poor physical condition 3. Improper body mechanics 4. Incorrect lifting 5. Extra abdominal weight SafetyonCall
LIFT PROPERLY Lock your spine in an upright position. Use the strongest muscles in your body legs. Keep the load close to your body. Get help if needed. Don t be a hero. Plan your route. Don t use your back as a crane! SafetyonCall
STRETCHING EXERCISES AT WORK Stretching and exercise can: Relax tight muscles. Improve circulation. Improve flexibility. Increase strength and stamina. Increase energy levels. Increase resistance to illness. Decrease the time to recover from illness. SafetyonCall
WHILE PERFORMING STRETCHES AND EXERCISE AT WORK Remember to breathe. Stretch gently. Go easy at first. Develop a routine. Stop if pain occurs. SafetyonCall
HAND AND FINGER STRETCH Hold a fist for 2 to 3 seconds, then hold fingers stretched for 2 to 3 seconds: 1 1 2 2 3 3 4 4 5 5 6 6 7 7 8 8 SafetyonCall
THUMB ROTATION STRETCH Rotate the thumbs both Clockwise and Counter-clockwise: 1 1 2 2 3 3 4 4 5 5 6 6 7 7 SafetyonCall
WRIST STRETCH Hold for 2 to 3 seconds at the end of each movement (upper and lower): 2 3 1 4 5 6 7 8 9 11 12 10 SafetyonCall
The following stretching exercises work to stretch the joints and muscles that are shortened and tight when you sit or work in forward posture. Neck Stretch: 1.Tilt ear toward shoulder. 2.Reach up and touch top of head with palm to hold in tilted position. 3.Hold 10 seconds. Repeat 2-3 times (come out of stretch very slowly.) Reverse side. Neck Stretch: SafetyonCall
Pec 1. Stand in a corner about a foot away from the wall with forearms on opposite sides of the corner. One foot should be forward. 2. Elbows should be slightly below shoulder height. 3. Keep abdominals tight to avoid arching back. 4. Lean gently in towards corner by bending the front knee until a stretch is felt in front of the chest. 5. Hold 15 seconds - Repeat 2- 3 times. Pec Corner Stretch Corner Stretch: Overhead Reach: 1. Take a deep breath and reach up over head with both arms. 2. Hold a couple seconds. 3. Exhale and lower slowly. 4. Repeat 5 times. Overhead Reach: SafetyonCall
Shoulder Pinch: 1. being careful not to press hand into head. 2. squeeze shoulder blades together while keeping shoulders back and down. 3. Repeat 5 times. Shoulder Pinch: Place arms behind head Relax shoulders, and Chair Rotation Stretch: 1. wrap feet around chair legs. 2. grab back of chair. 3. stretch in mid back. 4. times. Chair Rotation Stretch: Sit in chair, and if you can, Reach across body and Hold 5 seconds - Pull gently to increase Hold 5 seconds - Repeat 5 SafetyonCall
Forearm Stretches: Wrist flexed/ fingers straight 1. Hold arm straight at waist height. 2. With fingers of other hand, gently press down above the knuckles-bending wrist down. **(Do not hold at the fingers to push down.)** Hold for 5-10 seconds. 3. Keep shoulder relaxed when stretching. 4. Repeat 2-3 times. Forearm Stretches: Wrist flexed/ fingers straight B. Wrist extended/ fingers point up 1. Hold arm straight at waist height with palm facing away from you and fingers pointing up. 2. Hold onto palm of hand and stretch wrist back. ** (Do not pull on fingers.) 3. Make sure the fingers and thumb (on the hand that is pushing the other hand back) are kept together. 4. Hold 5-10 seconds. Repeat 2-3 times. B. Wrist extended/ fingers point up SafetyonCall
Thoracic Spine Extension Stretch: 1. Lie on your back with a pillow under your knees. Place a firmly rolled towel under your shoulder blades across your upper back. 2. Raise arms up as you inhale. 3. Lower arms as you exhale, and hold a couple of seconds. 4. Do this 5 times. Thoracic Spine Extension Stretch: Prop Ups or Press Ups: 1. Lie on stomach and either prop up on forearms, or if wrists are not compromised, press up through hands. 2. Let stomach sag, and allow back to arch without using back muscles. 3. If propped on elbows, hold 5-10 seconds. Repeat 5 times. 4. If on hands, press up and down slowly 10 times. Prop Ups or Press Ups: SafetyonCall
BEST STRETCH FOR LOW BACK 1. Lay on back 2. Pull one or both knees towards chest 3. Go as far as your resistance will allow 4. Hold for 10-15 seconds 5. Slowly release 6. Repeat 5 or more times SafetyonCall
