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MANUAL HANDLING PRESENTATION

Understanding your body

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Training Objectives

Lower Bac Basics

S!o"#$er Basics

Recognising an Inj"r%

Stretc!ing

Li&ting G"i$e#ines

VERVIEW

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TRAINING BJECTIVES

To increase %o"r "n$erstan$ing o& t!e

i'(act o& 'an"a# !an$#ing on %o"r bo$%)

To enco"rage %o"r co''it'ent to a((#%correct 'an"a# !an$#ing tec!ni*"es in t!e

wor(#ace)

To enco"rage %o" to contrib"te to t!e&"rt!er i'(rove'ent o& t!e c"#t"re o&

sa&et% in t!e wor(#ace b% #istening to %o"r

t!o"g!ts an$ i$eas)

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Is t!e job re(etitive

Are t!e #oa$s !an$#e$ !eav% at ti'es

Are awwar$ (ost"res "se$

Do %o" &ee# tire$ at t!e en$ o& t!e s!i&t

Is t!ere a 'an"a# !an$#ing ris+

MANUAL HANDLING CHECKLIST

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Pro#onge$ (oor (ost"re

Re(eate$ !eav% #i&ting

Man"a# !an$#ing in a (oor (ost"re,

S"$$en "ne-(ecte$ 'ove'ents

.or on "nstab#e or s#i((er% s"r&aces

C MM N CAUSES F INJURY

eg/ ben$ing, twisting an$ #i&ting co'bine$

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SPINAL ANAT MY

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.!% $o we !"rt o"r bacs+

Poor (ost"re

Poor strengt!

Lac o& 'obi#it%

Poor #i&ting tec!ni*"es

Lac o& &itness

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Most 0o''on Inj"ries

1oint S(rains

L"'bar Disc Da'age

Post"ra# Pain

M"sc#e S(as'

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What We Can’t See

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A Discs Response To Movement

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2eet a(art an$ at

Ben$ nees an$ !i(s

S(ine straig!t 3 #ow bac s#ig!t#% arc!e$

Get a goo$ gri(

Ho#$ #oa$ c#ose an$ rig!t in &ront

Move s'oot!#% 3 "se &eet to c!ange $irection

BASIC PRINCIPLES F C RRECT

MANUAL HANDLING / LIFTING

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C RRECT MANUAL HANDLING /

LIFTING TECHNIQUE

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WHY D WE HURT UR

SH ULDERS?

Poor (ost"re

Es(ecia##% on &or #i&ts

Poor strengt!

Lea$s to increase e-ertion

o& ten$on Lac o& 'obi#it%

Poor #i&ting tec!ni*"es

Lac o& &itness

Acci$ents

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M ST C MM N SH ULDER

INJURIES

Rotator 0"&&

Dis#ocation

0ervica# s(ine

Muscle

Joint

Neck

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THE R TAT R CUFFS

The rotator cuff is a group of 4

muscles that helps to lift your

shoulder up over your head and also

rotate it toward and away from your

body.

Responsible for stabilising the joint.

Unfortunately, it is also a group ofmuscles that is frequently injured.

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Pic "( objects c#ose to %o"r bo$%

4ee( t!e weig!t a c#ose to %o" at a## ti'es

Do not t!row !eav% ite's

Ma-i'"' strengt! in ("s!ing is w!en %o"r

bo$% is be!in$ %o"r ar's

4ee( t!e object be#ow s!o"#$er !eig!t

TAKING CARE F Y UR SH ULDER:

How to L!t

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"should I stretch before or after my

shift?" This is not an either ! or situation, bot! are essential.

efore #with a warm$up%& 'elp prevent injury

(tretching does this by lengthening the muscles andtendons, which in turn increases your range of

movement. This ensures that you are able to move freelywithout restriction or injury occurring.

)fter& Repairs and Recover muscles

y lengthening the muscles and tendons, stretching

helps to prevent tight muscles and delayed musclesoreness, which usually accompanies strenuouse*ercise.

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How "o#$ %o I St&'t() !o&:

56 secon$s 'ini'"'2ee# t!e stretc! an$ hold

Don7t bo"nce %o"r stretc!

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(TR+T'+(&

-rist!forearm

(houlders

Triceps ec/

0ower leg $ calf

1uadriceps ac/ arches

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IMPORTANT !

2f you have a pre$e*isting injury or medical

condition, you should chec/ with your treating

doctor or physio before participating in theprogram.

3a/e sure you do the stretches gently, dont

over$e*ert yourself, /now your own limits.

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STRETCH EXPRESS - E8ER0ISEPROGRAM

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SHOULDERS/CHEST

2nterloc/ your fingers behind your bac/, arms e*tended away

from your body, palms facing outwards to your head.

5ush your hands upwards towards the ceiling.

FOREARMS & WRISTS

2nterloc/ your fingers above your head,

palms facing upwards.

5ush your hands straight up towards

the ceiling. 6ou will also feel the stretch in your

shoulders.

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CALF #est performed against a wall.%

7eet shoulder$width apart in a lunge position, bac/ straight.

0ean forward with bac/ leg straight. 'eel remains flat on the

floor.

HAMSTRINGS

5lace your heel on top of a des/!chair or bo*.

(upporting leg should be slightly bent.

end forward at your hips and reach for

your toes.

Re(eat on bot! si$es)

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QUADRICEPS alance against a des/ or chair. (upporting leg should be slightly bent.

end your leg behind you, holding your foot with your free hand.

5ull your foot toward your body.

LOW BACK

end /nee up and clasp towards

chest with hands, then return

foot to ground.

Re(eat on bot! si$es)

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BACK 5lace hands on lower bac/. end bac/wards as far as

comfortable.

'old for 8 seconds, straighten up and repeat.

NECK

(lowly move left ear to left shoulder, hold.

Return to starting position then move your chin to

your chest #forward%.

Return to start position then move right ear to

right shoulder.

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#)t your des/%

SHOULDERS

ircle shoulders forward several times, then bac/wards.

Repeat 9 to 8 times

EYES

0oo/ up and away from screen, focus on a distant

object #more than 9 metres%. 7or e*ample, loo/ out

of the window or at a picture on a far wall. (hift vision bac/ to screen and refocus. Re(eat 9 : ; ti'es

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IN S"''ar%, onsite inj"ries are (revente$ wit!/

E&&ective OHS 0o''ittees

1ob rotation

.ar' "(s an$ stretc!ing e-ercises

Li&est%#e an$ &itness

It7s %o"r res(onsibi#it%

IN SUMARY:

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THAN4

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