SAFE LIFTING TECHNIQUES
|
|
|
- Stuart Bell
- 7 years ago
- Views:
Transcription
1 Safety Is As Simple As ABC Always Be Careful COMMON LIFTING PROBLEMS: 1. Lifting with back bent and legs straight. SOLUTIONS: Keep back straight and bend your knees! 2. Holding load too far from body. Hold load as close to the body as possible. 3. Twisting while lifting. Redesign the lift to avoid twisting. Turn your body using your feet. (See Pivot Technique.) 4. Losing balance during a lift because: Your feet are too close together. The load is uneven or unstable. The load is too heavy. 5. Contorting the body in order to lift and carry loads in cluttered areas. 6. Poor coordination between two or more people during the lift. 1. Keep the load as close to you as possible. 2. Keep your back straight. 3. Turn your feet outward and push your buttocks out. (Picture a professional weight lifter.) AS YOU LIFT, Always... Keep a wide, balanced stance with feet generally shoulder width apart, or wider. Test the load before you lift. If the load is uneven, then - Redistribute the load. - Use the Tripod lift. - Get help to lift the load. If the load is too heavy, find: - Another person to help. - A mechanical lifting aid. Plan the move: inspect the pathways and destination to ensure that they are clear before you begin the lift. Communicate! Plan the lift together in order to coordinate your actions. 4. Bend your knees. 5. Keep your head forward. Your lift will be more balanced and the curves in your spine will stay balanced and aligned. 6. Breathe out as you lift.
2 Basic Lift (Diagonal Lift) - This lift is the most common method of good lifting technique. Use the basic lift for objects small enough to straddle where you have enough room to use a wide stance. 1. Get close to the object. 2. Stand with a wide stance: put one foot forward and to the side of the object. 3. Keep your back straight, push your buttocks out, and use your legs and hips to lower yourself down to the object. 4. Move the load as close to you as possible. 5. If the box has handles, grasp the handles firmly and go to step Put the hand (that is on the same side of your body as the forward foot) on the side of the object furthest from you. 7. Put the other hand on the side of the object closest to you. Your hands should be on opposite corners of the object. 8. Grasp the object firmly with both hands. 9. Prepare for the lift: look forward. 10. Lift upwards following your head and shoulders. Hold the load close to your body. Lift by extending your legs with your back straight, your buttocks out, and breathe out as you lift. If you are doing this lift correctly, your head will lift up first, followed by your straight back. If your hips come up first and you must bend your back as you straighten up, you are doing this lift incorrectly.
3 Power Lift - Use the power lift for objects too large for you to straddle. This lift is very similar to the basic lift. In the power lift, the object shifts your center of gravity forward, and you must push your buttocks out to compensate. (Professional weight lifters lift using this position.) 1. Put one foot in front of the other using a wide stance. 2. Keep your back straight, push your buttocks out and use your legs and hips to lower yourself down to the object. 3. Move the load as close to you as possible. 4. Grasp the object firmly with both hands. 5. Prepare for the lift: look forward. 6. Lift upwards following your head and shoulders. Hold the load close to your body. Lift by extending your legs with your back straight, your buttocks out (exaggerate this position), and breathe out as you lift.
4 Tripod Lift - Use the tripod lift for objects with uneven weight distribution (example: sacks of food). Recommended for people with decreased arm strength. Not recommended for people with bad knees. 1. Put one foot next to the object. Keep your back straight, push your buttocks out and slowly lower yourself down onto one knee. (For support as you lower yourself down, put one hand on a stool or on your thigh for support.) 2. Position the object close to the knee on the ground. 3. Grasp the object firmly with both hands. 4. Slide the object from the knee on the ground to mid-thigh. Keep your head forward, your back straight, and your buttocks out, and lift the object onto the opposite thigh. 5. Put both of your forearms under the object (with your palms facing upward) and hug the object to your stomach and chest. 6. Prepare for the lift: look forward. 7. Lift upwards following your head and shoulders. Hold the load close to your body. Lift by extending your legs with your back straight, your buttocks out, and breathe out as you lift.
5 Partial Squat Lift - Use the partial squat lift for small light objects with handles close to knee height. 1. Stand with the object close to your side. 2. Place your feet shoulder width apart, with one foot slightly ahead of the other. 3. Place one hand on a fixed surface (such as a table or stool) or on your thigh. 4. Keep your back straight, push your buttocks out and slowly lower yourself down to reach the object's handles. 5. Prepare for the lift: grasp the object and look forward. 6. For support as you lift, push down on the fixed surface (or on your thigh). 7. Lift upwards following your head and shoulders. Lift by extending your legs with your back straight, your buttocks out, and breathe out as you lift.
6 The Golfers' Lift - Use the golfers' lift for small light objects in deep bins and to pick small objects off the floor. Recommended for people with knee problems or decreased leg strength. 1. Place hand near the edge of a fixed surface (such as the edge of a table or bin). This hand will support your upper body during the lift. 2. Keep your back straight and raise one leg straight out behind you as you lean down to pick up the object. The weight of your leg will counterbalance the weight of your upper body. 3. Grasp the object firmly. 4. Prepare for the lift: look forward. Keep your leg raised as you initiate the lift. 5. To lift, push down on the fixed surface as you lower your leg. Keep your back straight and breathe out as you lift.
7 Straight Leg Lift - Use the straight leg lift when obstacles prevent you from bending your knees. Be careful! Lifts over obstacles that prevent you from bending your knees put you at increased risk for muscle strain. If possible, avoid this lift. Only use this lift when absolutely necessary (i.e. lifting out of a grocery cart, car trunk). 1. Stand as close to the object as possible with knees slightly bent. 2. Do not bend your waist! Push your buttocks out. 3. If the obstacle (preventing you from bending your knees) is stable, lean your legs against the obstacle for support. Use your legs and hips to lower yourself down to the object. 4. Grasp the object firmly with both hands. 5. Prepare for the lift: look forward. 6. Lift upwards following your head and shoulders. Hold the load close to your body. Lift by extending your legs with your back straight, your buttocks out (exaggerate this position), and breathe out as you lift.
8 Overhead Lift - Use the overhead lift to place objects on an overhead shelf. This lift begins with the object in your hands. Be careful! Overhead lifts put you at increased risk for muscle strain. It can be difficult to maintain balance during the lift. If possible, avoid this lift. Only use this lift when absolutely necessary. 1. Hold the object very close to your body. 2. Keep feet shoulder width apart, one foot slightly ahead of the other. 3. Prepare for the lift: look forward. 4. Raise the object to shelf height using the arm and shoulder muscles. Keep the object close to your body and breathe out as you lift. 5. As you reach the shelf, slowly shift your weight from your back foot to your forward foot. Keep your back straight. 6. When the load reaches the edge of the shelf, push the object onto the shelf.
9 Pivot Technique - When you must lift an object and then turn to carry it away, it is common to twist the body. Twisting while lifting can cause serious damage to the tissues of the back. Use the pivot technique to avoid twisting while lifting. 1. Lift the load using any of the previous techniques. 2. Hold the load very close to your body at waist level. 3. Turn the leading foot 90 degrees toward the direction you want to turn. 4. Bring the lagging foot next to the leading foot. Do not twist your body!
Safe Lifting and Carrying
PART 1 Basic Lifts Proper lifting and handling will help protect against injury and make your job easier. It takes training and practice to do it right. The following are basic steps in safe lifting and
Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.
Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface
HELPFUL HINTS FOR A HEALTHY BACK
HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead
Low Back Pain: Exercises
Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you
Lower Body Strength/Balance Exercises
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
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
Cardiac Rehab Program: Stretching Exercises
Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles
Physical Capability Strength Test: One Component of the Selection Process
Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical
Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program
Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal
EXERCISE INSTRUCTIONS 1
EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5
SAMPLE WORKOUT Full Body
SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand
BEACH VOLLEYBALL TRAINING PROGRAM
2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks
Exercises for the Hip
Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited
Body Positioning & Lifting Techniques
Body Positioning & Lifting Techniques Body Positioning But no matter what task we are undertaking we MUST Think through the task and we MUST Prepare ourselves before we attempt to complete them. If we
Exercises for older people
Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the
Keep fit at the workplace! A simple training programme for more exercise at the workplace.
Keep fit at the workplace! A simple training programme for more exercise at the workplace. INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results
The 11+ A complete warm-up program
The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.
Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.
ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest
Stretching in the Office
Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside
Shoulders (free weights)
Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB
Basic Training Exercise Book
Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times
[Project name] Standard Operating Procedures. Body Mechanics
![[Project name] Standard Operating Procedures. Body Mechanics](/thumbs/27/11986346.jpg "[Project name] Standard Operating Procedures. Body Mechanics")
[Project name] Standard Operating Procedures Body Mechanics PURPOSE. The purpose of this SOP is to provide information to minimize staff injuries with the focus on back injuries resulting from improper
back care TIPS FOR DAILY ACTIVITIES
back care TIPS FOR DAILY ACTIVITIES TIPS FOR DAILY ACTIVITIES INTRODUCTION When your back hurts, the way you hold and move your body is important. Your muscles can become more tense and painful depending
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete
1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm
Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg
EXERCISE DESCRIPTIONS PHASE I Routine #1
EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward
Fact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
Aquatic Exercises: Upper Body Strengthening
Aquatic Exercises: Upper Body Strengthening These exercises will strengthen your muscles in your arms, shoulders, chest and neck. Exercising in water allows you to have less stress on your joints. When
Back Safety and Lifting
Back Safety and Lifting Structure of the Back: Spine The spine is the part of the back that supports the trunk and head. It protects the spinal cord as well as giving flexibility to the body. Vertebrae
How To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
SHOULDER REHABILITATION EXERCISE PROGRAM. Phase I
Franklin Orthopedics 7400 W Rawson Ave, Suite 225 Franklin, WI 53132 414-425-8232 SHOULDER REHABILITATION EXERCISE PROGRAM Phase I PENDULUM EXERCISES: Bending over at the waist and balancing with the good
Back Injury Prevention. Back Injury. Prevention. Division of Workers Compensation HS01-023B0 (02-14)
Back Injury Prevention Division of Workers Compensation HS01-023B0 (02-14) Table of Content Learn To Prevent Back Injury 3 Exercise To Strengthen Your Back and Reduce Stress 3 Lose Excess Weight 3 Maintain
Back Safety Goals. Back injury and injury prevention Lifting techniques Quiz
Back Safety Back Activities Reaching, bending over, sitting Skiing, hiking, bike riding Playing with your children and grandchildren Working and feeling productive Back Safety Goals Back injury and injury
are you reaching your full potential...
T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed
KNEE EXERCISE PROGRAM
KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength
Standard Operating Procedure for Handling an Inanimate Load
Standard Operating Procedure for Handling an Inanimate Load Moving and handling an inanimate load/s is a key part of the working day for most employees. Moving inanimate loads can take place in many different
Strengthening Exercises - Below Knee Amputation
Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the
Coaching Session Plan
Aim of Session To introduce & develop catching a high ball Duration 5 minutes catch & movement Receiver call for the ball Move so that the is under the ball Keep looking at the ball In pairs, 5 metres
Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:
Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured
12 Week Do-it-Yourself Fitness Program
12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure
try Elise s toning exercise plan
try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.
Low Back Pain Exercises Interactive Video Series Transcript July 2013
Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]
ACL Reconstruction Rehabilitation
ACL Reconstruction Rehabilitation The following exercises are commonly used for rehabilitation following ACL reconstruction surgery. However, each knee surgery is unique and each person s condition is
Moving and Handling Techniques
Moving and Handling Techniques Introduction Manual handling involves any activity that requires the use of force exerted by a person to lift, lower, push, pull, carry or otherwise move or hold an object.
Strength Training HEALTHY BONES, HEALTHY HEART
Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition
The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance
The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,
Whole Hand Activities
Activities Walk & Flip 5 Baton Twirl Rotate the pencil in, around and between all your fingers like it was a baton. 10 Walk your fingers up the pencil (your index will look like an inchworm climbing the
Stand with your feet hip-width apart and your weight equally distributed on both legs (A).
Introduction to balance exercises Balance exercises can help you maintain your balance and confidence at any age. Balance exercises can also help prevent falls and improve your coordination. For older
Leg Strengthening Exercises
Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. Do only the exercises marked. Do them slowly and smoothly on a firm surface. Never hold your breath
Otago Exercise Program Activity Booklet
Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements
Basic Stretch Programme 3. Exercise Circuit 4
Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should
Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.
Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready
Most Effective Abdominal Exercises
The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute
A small roller with a big effect. The mini roller for massaging, strengthening, stretching and warming up
A small roller with a big effect The mini roller for massaging, strengthening, stretching and warming up Suva Preventative products P. O Box, 6002 Lucerne Enquiries Tel. 041 419 58 51 Orders www.suva.ch/waswo
Safe Lifting/Back Safety Training. Presented by Rita Gagnon Occupational Health Outreach Coordinator Benefis Health Systems 406-731-8328
Safe Lifting/Back Safety Training Presented by Rita Gagnon Occupational Health Outreach Coordinator Benefis Health Systems 406-731-8328 Risk Factors Involved with Manual Handling Tasks: Bending at Trunk
Trunk Strengthening and Muscle and Coordination Exercises for Lower Limb Amputees
Trunk Strengthening and Muscle and Coordination Exercises for Lower Limb Amputees Part One: Trunk Strengthening Trunk Extension Needed: Sturdy chair or stool, Theraband, and a Theraball if necessary. Sit
Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide
Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet
Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING
Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles
Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?
Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your
Ho Sin Sul. Defense against wrist grabs:
Ho Sin Sul Ho Sin Sul are ways to escape from attackers who grab, choke or attempt some other form of assault, especially one where they get hold of your body or clothes. While these moves are a memorized
Spine Conditioning Program Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
Back Safety Program POLICY AND PROCEDURE
Back Safety Program POLICY AND PROCEDURE This is (Enter Company Name Here) Back Safety Program. It meets all OSHA requirements and applies to all our work operations. (Enter Name Here) will be responsible
Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.
Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds
total hip replacement
total hip replacement EXCERCISE BOOKLET patient s name: date of surgery: physical therapist: www.jointpain.md Get Up and Go Joint Program Philosophy: With the development of newer and more sophisticated
Otago Exercise Program
Otago Exercise Program Edited Version Exercise Booklet Created by: Genesee County Coalition Supported by a grant from the Health Foundation for Western and Central New York Otago Exercise Program to Prevent
Yoga Teacher Training Home Study Course. Part 3b. Teaching and Practicing Sun Salutations
Yoga Teacher Training Home Study Course Part 3b Teaching and Practicing Sun Salutations Sun Salutations (Surya Namaskar) A sun salutation is a graceful sequence of positions performed as one continuous
TOTAL KNEE REPLACEMENT
PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT Home Exercise Program PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT HOME EXERCISE PROGRAM To get the best results from your surgery, it is important that you do your
Meniscus Tear: Exercises
Meniscus Tear: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you
Patient handling techniques to prevent MSDs in health care
28 Introduction Patient handling techniques Work-related musculoskeletal disorders (MSDs) are a serious problem among hospital personnel, and in particular the nursing staff. Of primary concern are back
UTILITIES AND ENERGY MANAGEMENT
UTILITIES AND ENERGY MANAGEMENT August 2007 TABLE OF CONTENTS 1.0 Introduction...1-1 1.1 PURPOSE...1-1 1.2 APPLICATION...1-1 1.3 SCOPE...1-1 2.0 Common Type of Injuries...2-1 3.0 Personal Protective Equipment...3-1
Care at its Best! Foam Roller Exercise Program
Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers
Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips
Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in
Exercises for Growing Taller
1 Exercises for Growing Taller A Mini-Guide By Rodney Williams Copyright and Legal Notice 2 Published by: Copyright 2011. All Rights Reserved. No part of this publication may be reproduced or transmitted
Hip Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.
Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel
Qigong. Ba Duan Jin. The Eight Pieces of Brocade
Qigong Ba Duan Jin The Eight Pieces of Brocade by Col and g Hamilton Yiheyuan Martial Arts Contents Page Introduction 2 Preparation 2 1. Hold up the Sky 3 2. The Archer 4 3. Join Heaven and Earth 5 4a.
Above Knee Amputee Exercise Program
Above Knee Amputee Exercise Program It is important that you take an active role in your rehabilitation. The following exercises must be done every day to prevent any complications. After an above the
Chair Exercises For Older Adults
Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.
Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance
Off Ice Fitness #1 Warm Up/Cool Down Agility Power Strength Core Strength Balance Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches Contacts for Fitness Equipment Bosu Fitball
MINDING OUR BODIES. Healthy Eating and Physical Activity for Mental Health
MINDING OUR BODIES Healthy Eating and Physical Activity for Mental Health Facilitators Guide: Background Information (note: tell participants to consult with their doctor before starting to exercise) What
http://intranet.urmc-sh.rochester.edu/policy/smhpolicies/section10/10-22.pdf
APPENDIX B Patient Care Lifting Guidelines Patient handling, including lifting, transferring, and repositioning, is covered by SMH Policy 10.22 Minimal Lift for Patient Handling, which can be found at:
stretches and exercises
stretches and exercises The enclosed sheets contain stretches and exercises which can be used to delay and minimise the development of contractures and deformities occurring in children with Duchenne muscular
TOTAL HIP REPLACEMENT
PENN ORTHOPAEDICS TOTAL HIP REPLACEMENT Home Exercise Program Maintain Your 3 HIP PRECAUTIONS! The purpose of your hip precautions is to allow for the best healing and the most successful outcomes from
Physical & Occupational Therapy
In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be
LIFTING AND BACK SAFETY TRAINING LESSON PLAN
LIFTING AND BACK SAFETY TRAINING LESSON PLAN Topic: Back Safety and Proper Lifting Techniques This presentation is designed to assist trainers conducting Lifting and Back Safety training for workers. Back
Preventing Falls. Strength and balance exercises for healthy ageing
Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises
CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552
CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches
Chronos - Circuit Training Bodyweight
Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out
Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo
Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable
THROWER S TEN EXERCISE PROGRAM
THROWER S TEN EXERCISE PROGRAM Diagonal Pattern D2 Extension Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During
9 exercises to rehab a torn ACL without surgery
MENU Search foxnews.com Health Home Men's Health Women's Health Children's Health Alternative Medicine Diabetes Heart Health Allergies HEALTH 9 exercises to rehab a torn ACL without surgery By Julie Wilcox
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical
Passive Range of Motion Exercises
Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended
Instructor Training Program Levels 1 through 4 Uneven Bars
USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"
Welcome to your LOW BACK PAIN treatment guide
Welcome to your LOW BACK PAIN treatment guide You are receiving this guide because you have recently experienced low back pain. Back pain is one of the most common musculoskeletal problems treated in medicine
Medial Collateral Ligament Sprain: Exercises
Medial Collateral Ligament Sprain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off
Australian Centre for Agricultural Health and Safety. Farming with Back Pain
Australian Centre for Agricultural Health and Safety Farming with Back Pain 2008 Australian Centre for Agricultural Health and Safety All rights reserved Title: Farming with Back Pain Authors: Boughton