MANUAL HANDLING PRESENTATION

Understanding your body

OVERVIEW

Training Objectives

Lower Back Basics

Shoulder Basics

Recognising an Injury

Stretching

Lifting Guidelines

TRAINING OBJECTIVES
To increase your understanding of the
impact of manual handling on your body.
To encourage your commitment to apply
correct manual handling techniques in the
workplace.
To encourage you to contribute to the
further improvement of the culture of
safety in the workplace by listening to your
thoughts and ideas.

MANUAL HANDLING CHECKLIST

Is the job repetitive

Are the loads handled heavy at times

Are awkward postures used

Do you feel tired at the end of the shift

Is there a manual handling risk?

COMMON CAUSES OF INJURY

Prolonged poor posture
Repeated heavy lifting
Manual handling in a poor posture,
eg: bending, twisting and lifting combined
Sudden unexpected movements
Work on unstable or slippery surfaces

SPINAL ANATOMY

Why do we hurt our backs?

Poor posture
Poor strength
Lack of mobility
Poor lifting techniques
Lack of fitness

Most Common Injuries

Joint Sprains
Lumbar Disc Damage
Postural Pain
Muscle Spasm

What We Cant See

A Discs Response To Movement

BASIC PRINCIPLES OF CORRECT

MANUAL HANDLING / LIFTING
Feet apart and flat
Bend knees and hips
Spine straight - low back slightly arched
Get a good grip
Hold load close and right in front
Move smoothly - use feet to change direction

CORRECT MANUAL HANDLING /

LIFTING TECHNIQUE

WHY DO WE HURT OUR

SHOULDERS?
Poor posture

Especially on fork lifts

Poor strength

Leads to increase exertion

of tendon
Lack of mobility
Poor lifting techniques
Lack of fitness
Accidents

MOST COMMON SHOULDER

INJURIES
Rotator Cuff

Muscle

Dislocation

Joint

Cervical spine

Neck

THE ROTATOR 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 of
muscles that is frequently injured.

TAKING CARE OF YOUR SHOULDER:

How to Lift
Pick up objects close to your body
Keep the weight a close to you at all times
Do not throw heavy items
Maximum strength in pushing is when your
body is behind your arms
Keep the object below shoulder height

"should I stretch before or after my

shift?"
This is not an either / or situation, both are essential.
Before (with a warm-up): Help prevent injury
Stretching does this by lengthening the muscles and
tendons, which in turn increases your range of
movement. This ensures that you are able to move freely
without restriction or injury occurring.
After: Repairs and Recover muscles
By lengthening the muscles and tendons, stretching
helps to prevent tight muscles and delayed muscle
soreness, which usually accompanies strenuous
exercise.

How long do I Stretch for:

30
Feel

seconds minimum

the stretch and hold

Dont bounce your stretch

STRETCHES:

Wrist/forearm
Shoulders
Triceps
Neck
Lower leg - calf
Quadriceps
Back arches

IMPORTANT !
If you have a pre-existing injury or medical
condition, you should check with your treating
doctor or physio before participating in the
program.
Make sure you do the stretches gently, dont
over-exert yourself, know your own limits.

STRETCH EXPRESS - EXERCISE

PROGRAM

STRETCH EXPRESS - EXERCISE

PROGRAM
SHOULDERS/CHEST
Interlock your fingers behind your back, arms extended away
from your body, palms facing outwards to your head.
Push your hands upwards towards the ceiling.
FOREARMS & WRISTS
Interlock your fingers above your head,
palms facing upwards.
Push your hands straight up towards
the ceiling.

You will also feel the stretch in your

shoulders.

STRETCH EXPRESS - EXERCISE

PROGRAM
CALF
(Best performed against a wall.)
Feet shoulder-width apart in a lunge position, back straight.
Lean forward with back leg straight. Heel remains flat on the
floor.
HAMSTRINGS
Place your heel on top of a desk/chair or box.
Supporting leg should be slightly bent.
Bend forward at your hips and reach for
your toes.
Repeat on both sides.

STRETCH EXPRESS - EXERCISE

PROGRAM
QUADRICEPS
Balance against a desk or chair. Supporting leg should be slightly bent.
Bend your leg behind you, holding your foot with your free hand.
Pull your foot toward your body.

LOW BACK
Bend knee up and clasp towards
chest with hands, then return
foot to ground.
Repeat on both sides.

STRETCH EXPRESS - EXERCISE

PROGRAM
BACK
Place hands on lower back. Bend backwards as far as
comfortable.
Hold for 5 seconds, straighten up and repeat.

NECK
Slowly 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.

STRETCH EXPRESS - EXERCISE

(At your desk)

PROGRAM

SHOULDERS
Circle shoulders forward several times, then backwards.
Repeat 3 to 5 times

EYES
Look up and away from screen, focus on a distant
object (more than 3 metres). For example, look out
of the window or at a picture on a far wall.
Shift vision back to screen and refocus. Repeat 2 5 times

IN SUMARY:
IN Summary, onsite injuries are prevented with:
Effective OHS Committees
Job rotation
Warm ups and stretching exercises
Lifestyle and fitness
Its your responsibility

THANK YOU
BodyCare Injury Management
&
Grocon