Transcript Warm Up For Winter - Health and Safety Executive

Warm Up For Work
Vennsys Health & Safety Project Winter 2013 - 2014
‘Done my back in; don’t know how;
it just ‘went’
In the UK, 54 million working days
are lost each year because of
pain, strain and injuries to the
back. Back strains are a common
injury too.
These can be caused by using
poor techniques to move
materials such as twisting and
turning while lifting, carrying or
digging. It can be as a result of
not warming up for work!
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Why Warm Up For Work?
How many times have you
seen people warming up?
Why are they doing it?
You may have seen athletes,
Dancers, People at your
Gym,
Firemen,
joggers,
people carrying out a full on
warm up to just some simple
stretching.
They are doing it because
they are smart!
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Look funny to you?
People who warm up are less likely
to suffer from strains and pulled
Muscles whilst carrying out their
activity. They are more productive
and deliver a higher level of
performance. By warming the
muscles you are making them
flexible and allowing them to give
you greater control in your
movement, reducing the risk of
injury.
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Picture The Scene – Making The Call
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The Exercises
Active ROM side bending
Stand with your arms across your
chest or along the side of your
thighs.
Slowly bend sideways by sliding
your hand down your thigh towards
the floor.
Slowly return to neutral position
and repeat on the other side.
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The Exercises
Active ROM rotation
Stand and cross your arms across
chest or on hips.
Slowly rotate to look behind
without bending or arching the
lower back.
Slowly return to neutral position
and repeat.
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Continued
Active ROM extension
Stand with your chin tucked-in and
place your hands on your buttocks.
Bend your back backwards
arching the lower back and keep
your chin tucked-in (look forward).
Return to starting position and
repeat.
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Continued
Active ROM Circumduction
Stand with your arms relaxed on
each side of your body.
Make backward circles with
your shoulders.
Relax and repeat
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Continued
Arms circles
Stand tall and rotate the arms
backward then forward in a big
circular motion.
Do not move the head while
doing the movement.
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Keep Going…..!
Stretching - Deep squat
Squat down keeping your heels in
contact with the floor.
Raise your arms up as high as
you can.
Return and repeat.
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Nearly There…!
Stabilization Lunge
Stand with your feet apart (one
forward, one backward).
Lower your body by bending the
knees to 90 degrees without
touching the floor with you back
knee.
Return to initial position and
repeat with your feet placed the
opposite way.
NOTE: Don't let your front knee
move further forward than the
toes of your front foot.
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Continued
Rowing + ER
Bend over at the hips so the torso is
between parallel and 45°.
Keep the chest out and shoulder
blades back as you let your arms
hang. Keep your knees slightly bent.
Pull the elbows up, keeping the
forearm relaxed.
Rotate your forearms to that they
are in line with your trunk.
Do the reverse motion all the way
down and repeat.
Do not round the lower or upper
back.
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Continued
Resisted rotation
Stand or sit with good posture.
Place your hand at the side of your
head.
Slightly nod your chin to neutral.
Turn your head towards your hand,
applying resistance so that you are
using your neck muscles to push
against your hand.
Hold that contraction, then relax.
Repeat to the opposite side.
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Take Away Messages
 Warm up exercises can improve your
health!
 Warm Muscles reduce the chances of
pulling muscles!
 People who warm up do not look silly and
they are less likely to injure themselves!
 People who warm up are more effective
and perform better.
WARM UP FOR WORK
Zero Incidents – Zero Harm – Zero Compromise
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Any Questions?
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