Warm Up For Work Vennsys Health & Safety Project Winter 2013 - 2014
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‘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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Active ROM Circumduction
Continued
Stand with your arms relaxed on each
side of your body.
Make backward circles with your
shoulders.
Relax and repeat
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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.
Continued
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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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Rowing + ER
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.
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.
Continued
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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.
Continued
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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.
Take Away Messages
WARM UP FOR WORK
Zero Incidents – Zero Harm – Zero Compromise
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Any Questions?
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