Safety Thursday: Work Place Stretching Safety

Last Updated on August 25, 2022 by

It is important to start out each day preforming some stretching exercise to help warm up the muscles and prevent workplace injuries.

Below is a worksheet for your team lead to print out and put around the workstations.

This worksheet provides some simple yet effective stretching exercise that should be preformed throughout the day to aid in your comfort at work.

Remember that if you are feeling pain or discomfort during stretching; that is your body’s way of telling you that you push too hard and too much.

Stretching before you start working is important, but that does not mean you don’t need to use proper lifting techniques when picking up any object.

Below are the techniques that should be used when lifting any item; no matter what its weight.

These techniques will insure that you are not overexerting while lifting which could lead to back injuries and possible absent from work.

Lifting Techniques

1. Plan ahead  

Before lifting anything, it is important to check your path and surroundings to ensure the work area is flat, dry and free of debris.

Decide where you’re going to place the object and how you’ll get there.

Then determine the approximate weight of the object and whether or not it’s safe to lift on your own or with a two-man lift limit.

2. Stretch  

Warming up before lifting can be the defining factor between an injury and gliding through your workload.

It is imperative to stretch your back and legs in order to warm up the muscles, some great stretches for this are lower back rotations and the hamstring stretch.

You also need good blood flow in order to perform properly so you should do a few jumping jacks or run in place briefly before beginning.

3. Lift  

To lift safely, you should stand as close to the load as possible so you don’t exert more force onto your back by extending the distance.

Then bend your knees and keep your upper body upright so your legs do the lifting rather than your back. Look straight ahead and keep your back straight and shoulders back so you have a slight arch in your lower back.

4. Carry 

Get a good grip on the load and use your feet to change direction, taking small steps as you go.

As you change direction, lead with your hips and keep your shoulders in line with your hip’s movement.

Keep the load close to your body with your elbows at your sides.

5. Set down 

Lower the load in reverse by lowering your legs and keeping the load close to your body.

Keep your head up, stomach muscles tight and the load close to your body.

While it may seem like this is the easy part, you can injure yourself just as easily with setting down a load as you can picking it up.

Dangerous Activities to Avoid When Lifting:

• Twisting or turning your body while lifting a load
• Attempting to carry a load that is too heavy or too large
• Lifting an object above shoulder level
• Bending forward rather than squatting down to your load
• Using a partial grip with only 1-2 fingers
• Lifting or working while fatigued
• Obstructing your vision while carrying a load
• Rushing through the process
• Holding your breath

High Frequency and Long Duration Lifting

When you are lifting and carrying objects for long periods of time; it is important to listen to you body. If you are feeling fatigued you should set down what you are carrying and take a break.

It is vital that you keep your energy up while lifting and moving objects, especially heavy items.