Engineering Ergonomics Safety Training Office of Engineering Safety Texas Engineering Experiment Station (TEES) & The Dwight Look College of Engineering “A safe, healthful, and secure environment for scholarship and research.” Exercises & Stretches to Prevent Ergonomic Stress
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Engineering Ergonomics Safety Training Office of Engineering Safety Texas Engineering Experiment Station (TEES) & The Dwight Look College of Engineering.
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Engineering Ergonomics Safety Training
Office of Engineering Safety Texas Engineering Experiment Station (TEES)
& The Dwight Look College of Engineering
“A safe, healthful, and secure environment for scholarship and research.”
Exercises & Stretches
to Prevent Ergonomic Stress
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Exercises
• Should be done regularly (i.e., daily) to enhance strength and promote flexibility
• Do not induce pain!
• If you have CTD or other injury, seek medical attention before beginning exercises
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Hand Squeezes
• Place ball in palm of hand
• Gently squeeze the ball, contracting muscles of forearm
• Repeat 8-10 times
• Repeat with other hand
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Wrist Curls
• Make a fist
• Slowly flex and extend wrist
• Perform 8-10 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Shoulder Presses
• Stand in a pelvic tilt position
• Slowly press shoulders backward
• Slowly press shoulders forward
• Repeat 8-10 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Shoulder Rolls
• Stand in a pelvic tilt position
• Slowly roll shoulders backward 8-10 times
• Repeat in the forward position
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Shoulder Shrugs
• Stand in a pelvic tilt position
• Slowly bring shoulders toward ears in a shrugging motion
• Slowly return to starting position
• Repeat 8-10 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Range of Motion
• Stand in a pelvic tilt position
• Raise arms to the side
• Slowly circle arms forward
• Repeat 8-10 times
• Repeat, circling arms backward
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Wrist Circles
• Circle hands at the wrist 8-10 times
• Repeat in the other direction
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Prayer Stretches
• Place hands together in a prayer position
• Gently press hands together
• Hold for 3-5 seconds
• Repeat 5 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Opening and Closing Fingers
• Gently extend fingers
• Return hand to closed position
• Repeat 8-10 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Flexing and Extending Wrists
• With hands in neutral position, slowly flex and extend wrist
• Repeat 8-10 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Back Injury Prevention
• Back injuries are the most costly type of injury experienced
• Correct lifting procedures and proper strengthening exercises can help prevent injury
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Neutral Postures Include
• Standing posture
– Keep your spinal column aligned in its natural curves
– Prop one foot up on a stool to reduce stress in your lower back
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s The Back
• Is designed as support
• Protects the spinal cord
• Provides flexibility to rotate and bend
• Is not meant to lift
• Injury is rarely caused by one event
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Proper Lifting Techniques
• Lift the load mentally
– Is it big, bulky, or heavy
– Do I need help with it?
– Can I carry it in smaller segments?
– How should I position my body in relation to the weight?
– Can I slide it instead of lifting? Push, don’t pull!
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Proper Lifting Techniques
• Check footing for a good surface and wide base of support
• Bend knees, rather than back, to get close to the object
• Tighten stomach muscles
• Lift using legs
• Keep the object close to the body
• Pivot
• Maintain the back’s natural curves
• Don’t forget to Breathe!
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Improper Lifting Techniques
• Do not
– Lift from the floor
– Twist and lift
– Lift with one hand (unbalanced)
– Lift loads across obstacles
– Lift while reaching or stretching
– Lift from an uncomfortable posture
– Fight to recover a dropped object
– Hold your breath while lifting - GET HELP!
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Exercises for the Back
• Poor flexibility in the low back and hamstring areas is a major reason that individuals develop low back pain
• If the limited movement capability of the low back is diminished, the chances for injury are increased greatly.
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Hamstring Stretch
• Lie with feet flat on the floor
• Gently bring one knee to chest (1)
• Hold for 10-15 seconds
• Press heel toward the ceiling until a gentle stretch is felt (2)
• Hold for 10-15 seconds
• Repeat with other leg
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Lower Back Stretch
• Lie with feet flat on the floor
• Gently bring one knee to chest
• Hold for 10-15 seconds
• Repeat with other leg
• Repeat with both legs
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Pelvic Tilts
• Lie with feet flat on the floor
• Contract abdominal muscles, pushing back to the floor
• Hold for 3-5 seconds
• Repeat 8-10 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Standing Pelvic Tilts
• Stand with feet shoulder width apart, knees slightly bent
• Contract the abdominal muscles, tilting the hips forward slightly
• NOTE: This exercise is good to do while working
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Abdominal Crunches
• Lie with feet flat on the floor
• Keep knees bent
• Raise shoulders off the floor by contracting abdominal muscles (keeping lower back on floor)
• Begin with one set of 8-10 repetitions
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Shoulder Lifts
• Lie face down with hands on chest
• Keep head in line with spine by keeping eyes down
• Lift shoulders off ground
• Hold for count of 5
• Repeat 5 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Opposite Leg/Opposite Arm
• Lie face down with hands above head (a pillow may be placed under the forehead)
• Lift opposite leg and arm at the same time (keeping head down)
• Hold for count of 5
• Repeat 5 times
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Minimizing Static Positions
• Change Positions Frequently
• Take breaks from repetitive tasks to work with other equipment and muscles
– http://www.stressaway.com/
– http://www.nmia.com/ergoware/software.htm
• Exercises
– http://www.will-harris.com/yoga/rsi.html
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Conclusions
• If you are experiencing symptoms of CTD’s or RSI’s, see your doctor
• Take an active role in designing your workspace to prevent injuries
• Strengthen and improve flexibility
• Put safe practices to work in the office and at home
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s Prepared by:
http://engineering.tamu.edu/safety/
Exe
rcis
es &
Str
etch
es t
o P
reve
nt
Erg
on
om
ic S
tres
s
Engineering Ergonomics Safety Training
Office of Engineering Safety Texas Engineering Experiment Station (TEES)
& The Dwight Look College of Engineering
“A safe, healthful, and secure environment for scholarship and research.”