2. 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

3. Exercises & Stretches to Prevent Ergonomic Stress 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

4. Exercises & Stretches to Prevent Ergonomic Stress Hand Squeezes Place ball in palm of hand Gently squeeze the ball, contracting muscles of forearm Repeat 8-10 times Repeat with other hand

5. Exercises & Stretches to Prevent Ergonomic Stress Wrist Curls Make a fist Slowly flex and extend wrist Perform 8-10 times

6. Exercises & Stretches to Prevent Ergonomic Stress Shoulder Presses Stand in a pelvic tilt position Slowly press shoulders backward Slowly press shoulders forward Repeat 8-10 times

7. Exercises & Stretches to Prevent Ergonomic Stress Shoulder Rolls Stand in a pelvic tilt position Slowly roll shoulders backward 8-10 times Repeat in the forward position

8. Exercises & Stretches to Prevent Ergonomic Stress 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

9. Exercises & Stretches to Prevent Ergonomic Stress 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

10. Exercises & Stretches to Prevent Ergonomic Stress Wrist Circles Circle hands at the wrist 8-10 times Repeat in the other direction

11. Exercises & Stretches to Prevent Ergonomic Stress Prayer Stretches Place hands together in a prayer position Gently press hands together Hold for 3-5 seconds Repeat 5 times

12. Exercises & Stretches to Prevent Ergonomic Stress Opening and Closing Fingers Gently extend fingers Return hand to closed position Repeat 8-10 times

13. Exercises & Stretches to Prevent Ergonomic Stress Flexing and Extending Wrists With hands in neutral position, slowly flex and extend wrist Repeat 8-10 times

14. Exercises & Stretches to Prevent Ergonomic Stress Back Injury Prevention Back injuries are the most costly type of injury experienced Correct lifting procedures and proper strengthening exercises can help prevent injury

15. Exercises & Stretches to Prevent Ergonomic Stress 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

16. Exercises & Stretches to Prevent Ergonomic Stress 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

17. Exercises & Stretches to Prevent Ergonomic Stress 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!

18. Exercises & Stretches to Prevent Ergonomic Stress 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!

19. Exercises & Stretches to Prevent Ergonomic Stress 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!

20. Exercises & Stretches to Prevent Ergonomic Stress 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.

21. Exercises & Stretches to Prevent Ergonomic Stress 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

22. Exercises & Stretches to Prevent Ergonomic Stress 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

23. Exercises & Stretches to Prevent Ergonomic Stress 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

24. Exercises & Stretches to Prevent Ergonomic Stress 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

25. Exercises & Stretches to Prevent Ergonomic Stress 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

26. Exercises & Stretches to Prevent Ergonomic Stress 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

27. Exercises & Stretches to Prevent Ergonomic Stress 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

28. Exercises & Stretches to Prevent Ergonomic Stress 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

29. Exercises & Stretches to Prevent Ergonomic Stress 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

30. Exercises & Stretches to Prevent Ergonomic Stress Prepared by: http://engineering.tamu.edu/safety/

31. Exercises & Stretches to Prevent Ergonomic Stress

32. 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