Using Body Mechanics and Other Tools to Do What You Love Longer

Transcription

1 Using Bdy Mechanics and Other Tls t D What Yu Lve Lnger Bdy Mechanics Basics Bdy mechanics is the utilizatin f crrect muscles t cmplete a task safely and efficiently, withut undue strain f any muscle r jint. Maintain a stable center f gravity Keep yur center f gravity lw Keep yur back straight Bend at the knees and hips, nt the waist If yu are lifting r carrying smething, keep it clse t yur bdy & as clse as pssible t yur bdy s natural center f gravity Maintain a wide base f supprt (this prvides yu with maximum stability) Keep yur feet apart (a wide, scissred stance) Place ne ft slightly ahead f the ther Flex yur knees t absrb jlts Maintain the line f gravity (an imaginary vertical line extending frm yur center f gravity dwn int the Earth) Keep yur back straight Turn r pivt with yur feet, rather than twisting at the waist. This is especially imprtant while lifting! Keep yur elbws tucked in clse t yur bdy

2 Maintain prper bdy alignment (gd psture) Tuck in yur buttcks Pull yur abdmen in and up Keep yur back flat Keep yur head up Keep yur chin in Keep yur weight tward and supprted n the utside f yur feet Keep yur jints in a neutral (nn-bent) psitin Technique fr Lifting Use the strnger leg muscles fr lifting NOT yur back! Bend at the knees and hips, keeping yur back straight Lift straight upward in ne smth mtin

3 Technique fr Reaching Stand directly in frnt f and clse t the bject Use a stl r ladder fr high bjects Reach straight fr the bject & avid twisting ( keep yur nse between yur tes ) Minimize the distance yu must stretch What t d instead f bending at the waist Squat (bend at the hips and the knees) Use yur leg muscles t return t the standing psitin Imprtant: Vary yur tasks! Ding any ne task fr t lng puts unnecessary strain n yur bdy Principles f physics and ther suggestins t help with sme gardening r farming tasks It s easier t pull, push r rll an bject than it is t lift it Less energy r frce is required t keep an bject mving than it is t stp and start it Mvements shuld be smth and crdinated rather than jerky Use arm and leg muscles as much as pssible, instead f yur back muscles Keep wrk as clse t yur bdy as pssible Rck backward and frward n yur feet t use yur bdy weight as a pushing r pulling frce Keep yur bdy in gd physical cnditin t reduce the chance f injury (see stretching inf later in this handut).

4 Shveling 101 Stand with feet a cmfrtable distance apart & keep back straight. Knees shuld be sft (slightly bent) nt lcked r rigid. Keep elbws clse t bdy. Use leg muscles t push blade int grund. Keep wrists in neutral (unbent) psitin. After blade is inserted, slide nn-dminant hand abut halfway dwn the shaft f the shvel while bending at yur knees -- nt at yur waist. T lift the sil r ther material, straighten yur knees back int a sft (slightly bent) psitin. Lift with yur legs! Thrw material straight ahead r pivt bdy in directin in which yu want t thrw the material.

5 Prper Stretching Technique Prir t stretching, d smething t increase yur heart rate and get yur bld flwing t yur muscles e.g., running in place fr a shrt time r walking rapidly. Perfrm balanced stretching. This means yu shuld always stretch the muscles n bth sides f yur bdy evenly. Dn t stretch ne side mre than the ther side. Avid ver-stretching. Never stretch t the pint f pain r discmfrt. Yu shuld feel nly slight tensin r a pull n the muscle at the peak f the stretch. G slw! Always stretch slwly and evenly. Hld the stretch fr abut fifteen secnds and release slwly as well. Never bunce r jerk while stretching. This can cause injury as a muscle is pushed beynd its ability. All stretches shuld be smth and slw. Dn t frget t breathe. Flexibility exercises shuld be relaxing. Deep, easy, even breathing is key t relaxatin. Never hld yur breath while yu stretch. Nte: If yu have an injury, disability r chrnic pain, please cnsult a health care prfessinal prir t attempting any f these stretches. Abdminal Stretch Stand up straight with yur arms at yur sides and yur feet shulder width apart 1. Bend yur trunk sideways t the left while sliding yur left hand dwn yur thigh and reaching yur right arm ver yur head 2. Hld fr a cunt f Return t starting psitin 4. Nw bend yur trunk sideways t the right while sliding yur right hand dwn yur thigh and reaching yur left arm ver yur head 5. Hld fr a cunt f Repeat abve 10 mre times

6 Cat-Cw / Cat-Camel (t stretch back & strengthen abdminal muscles & buttcks) 1. Get dwn n yur hands and knees, keeping yur knees directly under yur hips and yur hands under yur shulders. 2. Slwly press yur back upward by tightening yur abdminal and buttck muscles. Allw yur head t drp slightly. Hld this arched-back psitin fr 5 secnds. 3. Slwly relax the muscles f yur abdmen and buttcks, allwing yur back t sag. Be sure t keep weight evenly distributed; d nt sit back n hips. Hld this relaxed psitin fr 5 secnds.

7 Back Stretch (Pelvic Tilt) If yu participated in childbirth educatin classes yu are acquainted with this exercise, which can be dne any time yu are lying n a flat, hard surface. The first time yu d the pelvic tilt yu may be surprised t ntice hw tight yur back muscles are and hw gd it feels t stretch them ut. The pelvic tilt als strengthens yur lwer abdminal muscles. 1. Start n yur back with yur knees bent and yur feet flat n the flr. 2. As yu exhale, cntract yur abdminal muscles, pushing yur belly buttn twards the flr and flattening yur lwer back. 3. Hld 5 secnds. 4. Inhale and relax 5. Repeat 10 times. Hip Lift (strengthens the buttcks) 1. Lie dwn n yur back with yur knees bent. 2. Withut arching yur back, slwly raise yur hips upward. 3. Create a straight line frm yur knees t yur shulders. 4. Hld fr 5 secnds, then slwly lwer yur hips. 5. Repeat.

8 Cre strengthening exercises* * If yu have an injury, disability r chrnic pain, please cnsult a health care prfessinal prir t attempting any f these exercises. It is als imprtant t start slw & avid straining. The Birddg (Oppsite Arm & Leg Extensin) 1. Begin n all furs, hands directly under yur shulders and knees directly under yur hips. 2. Keep head aligned with spine. Keep buttcks and abdmen tight. D nt arch the back. 3. Left ne arm up and frward until it is level with trs; simultaneusly lift the ppsite leg in the same manner. Keep arm, spine, and ppsite leg aligned. 4. Balance yurself fr 5 secnds; then slwly return t starting psitin. Switch sides and repeat. The Plank (strengthening fr back, abs, neck, arms, legs) 1. Lie n stmach & place elbws and frearms n flr. 2. In a push-up psitin, balance n yur tes & elbws. Keep yur back and legs straight. 3. Tighten abs. Hld psitin fr 10 secnds. 4. Relax. Repeat 5-10 times.

9 The Side Plank (strengthening fr side abdminal muscles) 1. Lie n right side. Place right elbw and frearm n flr. Tighten abs. 2. Push up until shulder is ver elbw. Keep yur bdy in a straight line feet, knees, hips, shulders and head all aligned. 3. Hld psitin fr 10 secnds. Relax. Repeat five times. 4. Repeat n left side. Basic crunches (upper abdminal exercise) 1. Lie n back, knees bent, feet flat n the flr. 2. Place hands behind head with elbws pinting utward. Hands are used t supprt head; d NOT pull head frward. 3. Tighten abs (pull belly buttn tward spine), and flatten yur lwer back against the flr. 4. Raise yur head & shulders 2-4 inches ff the flr while keeping yur chin up and neck straight. 5. Exhale as yu raise yur trs ff the flr, and inhale when lwering. 6. D repetitins. Nte: Increase the number f crunches yu d slwly. Stp if yu experience back r neck pain, and be aware that ding t many can cause neck strain.

10 Tips fr Chsing Tls T find tls and equipment that are ergnmically crrect fr yu and therefre safest, mst cmfrtable and easiest t use -- lk fr prducts that: Allw yur jints t remain in a neutral (nn-twisted) psitin fr example, pistl grips at the end f hes that allw yur wrist t remain straight Have grips r handles that cmfrtably fit yur hands, withut requiring t much cnstrictin f the fingers (grip t small) r stretching (grip t big) Allw yur back t remain as straight as pssible fr example, wheel hes, extra-lnghandled hes that allw yu t he withut bending ver, r auxiliary handles fr shvels, rakes etc. that prvide added lifting leverage and minimize bending Are adjustable fr example, wheel hes whse handle height can be easily adjusted between users Cme in varius sizes fr example, the shvel-spade hybrid HERS that we recently intrduced at Green Hern Tls (). Everything abut HERS, frm the shape and diameter f the handle t the angle and enlarged step n the blade, was scientifically designed based n wmen s bdies and hw wmen shvel. It cmes in three sizes, determined by height. Are custm-made, such as scythes ffered by Scythe Supply ( r Marugg ( Aren t excessively heavy. Minimize strain, lifting etc. A gd tractr quick-hitch that allws the driver t stay in the tractr seat while cnnecting and discnnecting implements, fr example, is in a sense ergnmic fr everyne. Ann Adams, RN, MSN & Liz Brensinger, MPH (610) r (610) greenherntls@gmail.cm