Fit 4 Work: How to Protect Yourself from Pain and Strain
When it comes to implementing ergonomic solutions in your daily activities, consider these tips:
Use the strength of your legs when picking up heavy objects.
Center the load and keep it close to your body.
Avoid bending forward and/or twisting your trunk or neck
Keep lower body flexible with frequent stretching
Hamstring stretch
Place heel on top of chair with knee slightly bent and reach opposite hand to toes. Hold 10 sec
Quad stretch
Place your foot on a chair with your knee bent at a 90 degree angle. Push the top of your foot into the chair and do not bend forward. Hold for 10 seconds then switch legs.
Strengthen legs with a wall squat. Hold 30 seconds and repeat periodically.
