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Exercises & Stretches to Prevent Ergonomic Stress. 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.

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slide1

Exercises & Stretches

to Prevent Ergonomic Stress

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
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
hand squeezes
Hand Squeezes
  • Place ball in palm of hand
  • Gently squeeze the ball, contracting muscles of forearm
  • Repeat 8-10 times
  • Repeat with other hand
wrist curls
Wrist Curls
  • Make a fist
  • Slowly flex and extend wrist
  • Perform 8-10 times
shoulder presses
Shoulder Presses
  • Stand in a pelvic tilt position
  • Slowly press shoulders backward
  • Slowly press shoulders forward
  • Repeat 8-10 times
shoulder rolls
Shoulder Rolls
  • Stand in a pelvic tilt position
  • Slowly roll shoulders backward 8-10 times
  • Repeat in the forward position
shoulder shrugs
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
range of motion
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
wrist circles
Wrist Circles
  • Circle hands at the wrist 8-10 times
  • Repeat in the other direction
prayer stretches
Prayer Stretches
  • Place hands together in a prayer position
  • Gently press hands together
  • Hold for 3-5 seconds
  • Repeat 5 times
opening and closing fingers
Opening and Closing Fingers
  • Gently extend fingers
  • Return hand to closed position
  • Repeat 8-10 times
flexing and extending wrists
Flexing and Extending Wrists
  • With hands in neutral position, slowly flex and extend wrist
  • Repeat 8-10 times
back injury prevention
Back Injury Prevention
  • Back injuries are the most costly type of injury experienced
  • Correct lifting procedures and proper strengthening exercises can help prevent injury
neutral postures include
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
the back
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
proper lifting techniques
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!
proper lifting techniques17
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!
improper lifting techniques
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!
exercises for the back
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.
hamstring stretch
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
lower back stretch
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
pelvic tilts
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
standing pelvic tilts
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
abdominal crunches
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
shoulder lifts
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
opposite leg opposite arm
Opposite Leg/Opposite Arm
  • Lie face down with handsabove 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
minimizing static positions
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
conclusions
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
prepared by
Prepared by:

http://engineering.tamu.edu/safety/

slide31

Exercises & Stretches

to Prevent Ergonomic Stress

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.”