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

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s 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

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s Hand Squeezes

• Place ball in palm of hand

• Gently squeeze the ball, contracting muscles of forearm

• Repeat 8-10 times

• Repeat with other hand

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s Wrist Curls

• Make a fist

• Slowly flex and extend wrist

• Perform 8-10 times

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s Shoulder Presses

• Stand in a pelvic tilt position

• Slowly press shoulders backward

• Slowly press shoulders forward

• Repeat 8-10 times

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s Shoulder Rolls

• Stand in a pelvic tilt position

• Slowly roll shoulders backward 8-10 times

• Repeat in the forward position

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s 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

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s 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

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s Wrist Circles

• Circle hands at the wrist 8-10 times

• Repeat in the other direction

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s Prayer Stretches

• Place hands together in a prayer position

• Gently press hands together

• Hold for 3-5 seconds

• Repeat 5 times

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s Opening and Closing Fingers

• Gently extend fingers

• Return hand to closed position

• Repeat 8-10 times

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s Flexing and Extending Wrists

• With hands in neutral position, slowly flex and extend wrist

• Repeat 8-10 times

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s Back Injury Prevention

• Back injuries are the most costly type of injury experienced

• Correct lifting procedures and proper strengthening exercises can help prevent injury

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s 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

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s 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

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s 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!

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s 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!

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s 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!

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s 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.

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s 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

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s 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

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s 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

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s 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

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s 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

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s 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

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s 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

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s 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

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s 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

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s Prepared by:

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

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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