Post on 15-Mar-2020
Work safe Work wellPreventing and managing discomfort, pain and injury
Work safe Work wellPreventing and managing discomfort, pain and injury
Work safe Work wellPreventing and managing discomfort, pain and injury
Work safe Work wellPreventing and managing discomfort, pain and injury
Work at a good height• Elbows a hand width above the work surface• Use approved foot support if available.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Work at a good height• Elbows a hand width above the work surface• Use approved foot support if available.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Work at a good height• Elbows a hand width above the work surface• Use approved foot support if available.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Work at a good height• Elbows a hand width above the work surface• Use approved foot support if available.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Stay up straight• Keep your body up straight• Only reach as far as your arm will go.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Stay up straight• Keep your body up straight• Only reach as far as your arm will go.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Stay up straight• Keep your body up straight• Only reach as far as your arm will go.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Stay up straight• Keep your body up straight• Only reach as far as your arm will go.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Change your body position• Change your body position whenever you can• Take breaks and stretch often.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Change your body position• Change your body position whenever you can• Take breaks and stretch often.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Change your body position• Change your body position whenever you can• Take breaks and stretch often.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Change your body position• Change your body position whenever you can• Take breaks and stretch often.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Move your whole body• Move your feet and your whole body• Avoid twisting.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Move your whole body• Move your feet and your whole body• Avoid twisting.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Move your whole body• Move your feet and your whole body• Avoid twisting.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Move your whole body• Move your feet and your whole body• Avoid twisting.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Step sideways• Step sideways to get bags or liners • Avoid reaching or stretching• Refi ll when you run out of bags or liners.
1
3
2
4
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Step sideways• Step sideways to get bags or liners • Avoid reaching or stretching• Refi ll when you run out of bags or liners.
1
3
2
4
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Step sideways• Step sideways to get bags or liners • Avoid reaching or stretching• Refi ll when you run out of bags or liners.
1
3
2
4
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Step sideways• Step sideways to get bags or liners • Avoid reaching or stretching• Refi ll when you run out of bags or liners.
1
3
2
4
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Take short breaksWhenever you can, stop, relax and shake your arms:• Turn palms up and stretch out fi ngers• Drop arms and shake• Look across to the far wall of the packhouse.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Take short breaksWhenever you can, stop, relax and shake your arms:• Turn palms up and stretch out fi ngers• Drop arms and shake• Look across to the far wall of the packhouse.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Take short breaksWhenever you can, stop, relax and shake your arms:• Turn palms up and stretch out fi ngers• Drop arms and shake• Look across to the far wall of the packhouse.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Take short breaksWhenever you can, stop, relax and shake your arms:• Turn palms up and stretch out fi ngers• Drop arms and shake• Look across to the far wall of the packhouse.
GR
AD
ING
, TR
AY
PR
EP, PA
CK
ING
Know your risk zones• Keep loads close to your body• Change task often• Use approved steps or platform to lift high.
STA
CK
ING
AN
D S
TR
AP
PIN
G
CAUTION
CAUTION
GOOD TO GO
Lighten your load
Lighten your load
Know your risk zones• Keep loads close to your body• Change task often• Use approved steps or platform to lift high.
STA
CK
ING
AN
D S
TR
AP
PIN
G
CAUTION
CAUTION
GOOD TO GO
Lighten your load
Lighten your load
Know your risk zones• Keep loads close to your body• Change task often• Use approved steps or platform to lift high.
STA
CK
ING
AN
D S
TR
AP
PIN
G
CAUTION
CAUTION
GOOD TO GO
Lighten your load
Lighten your load
Know your risk zones• Keep loads close to your body• Change task often• Use approved steps or platform to lift high.
STA
CK
ING
AN
D S
TR
AP
PIN
G
CAUTION
CAUTION
GOOD TO GO
Lighten your load
Lighten your load
STA
CK
ING
AN
D S
TR
AP
PIN
G
Use the semi-squat• Keep your load close• Lighten your load up high or down low• Move your whole body to avoid twisting.
STA
CK
ING
AN
D S
TR
AP
PIN
G
Use the semi-squat• Keep your load close• Lighten your load up high or down low• Move your whole body to avoid twisting.
STA
CK
ING
AN
D S
TR
AP
PIN
G
Use the semi-squat• Keep your load close• Lighten your load up high or down low• Move your whole body to avoid twisting.
STA
CK
ING
AN
D S
TR
AP
PIN
G
Use the semi-squat• Keep your load close• Lighten your load up high or down low• Move your whole body to avoid twisting.
• Drop arms to your side• Relax neck and shoulders, shake hands• Open and close hands.
• Stand tall• Tuck chin in (keep eyes level and
relax shoulders).
HA
ND
SHA
KE SQ
UEEZ
E
CH
IN T
UC
K
1. 2.
• Tuck chin in, slowly turn head to look over shoulder.
• Tuck chin in, look straight ahead and take ear to shoulder
• Push opposite shoulder to the fl oor.
NEC
K R
OTA
TIO
NS
NEC
K SID
E BEN
D
3. 4.
• Raise shoulders up towards ears• Push shoulders down, reaching fi ngers
towards the fl oor.
• Stand tall, reach for the ceiling, take one hand down back, palm fl at
• Use other hand to gently pull elbow in to increase the stretch.
SHO
ULD
ER SH
RU
GS
TRIC
EPS STRETC
H
5. 6.
G R A DI N G , T R AY P R E P, PAC K I N G
• Drop arms to your side• Relax neck and shoulders, shake hands• Open and close hands.
• Stand tall• Tuck chin in (keep eyes level and
relax shoulders).
HA
ND
SHA
KE SQ
UEEZ
E
CH
IN T
UC
K
1. 2.
• Tuck chin in, slowly turn head to look over shoulder.
• Tuck chin in, look straight ahead and take ear to shoulder
• Push opposite shoulder to the fl oor.
NEC
K R
OTA
TIO
NS
NEC
K SID
E BEN
D
3. 4.
• Raise shoulders up towards ears• Push shoulders down, reaching fi ngers
towards the fl oor.
• Stand tall, reach for the ceiling, take one hand down back, palm fl at
• Use other hand to gently pull elbow in to increase the stretch.
SHO
ULD
ER SH
RU
GS
TRIC
EPS STRETC
H
5. 6.
G R A DI N G , T R AY P R E P, PAC K I N G
• Drop arms to your side• Relax neck and shoulders, shake hands• Open and close hands.
• Stand tall• Tuck chin in (keep eyes level and
relax shoulders).
HA
ND
SHA
KE SQ
UEEZ
E
CH
IN T
UC
K
1. 2.
• Tuck chin in, slowly turn head to look over shoulder.
• Tuck chin in, look straight ahead and take ear to shoulder
• Push opposite shoulder to the fl oor.
NEC
K R
OTA
TIO
NS
NEC
K SID
E BEN
D
3. 4.
• Raise shoulders up towards ears• Push shoulders down, reaching fi ngers
towards the fl oor.
• Stand tall, reach for the ceiling, take one hand down back, palm fl at
• Use other hand to gently pull elbow in to increase the stretch.
SHO
ULD
ER SH
RU
GS
TRIC
EPS STRETC
H
5. 6.
G R A DI N G , T R AY P R E P, PAC K I N G
• Drop arms to your side• Relax neck and shoulders, shake hands• Open and close hands.
• Stand tall• Tuck chin in (keep eyes level and
relax shoulders).
HA
ND
SHA
KE SQ
UEEZ
E
CH
IN T
UC
K
1. 2.
• Tuck chin in, slowly turn head to look over shoulder.
• Tuck chin in, look straight ahead and take ear to shoulder
• Push opposite shoulder to the fl oor.
NEC
K R
OTA
TIO
NS
NEC
K SID
E BEN
D
3. 4.
• Raise shoulders up towards ears• Push shoulders down, reaching fi ngers
towards the fl oor.
• Stand tall, reach for the ceiling, take one hand down back, palm fl at
• Use other hand to gently pull elbow in to increase the stretch.
SHO
ULD
ER SH
RU
GS
TRIC
EPS STRETC
H
5. 6.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean
sideways towards the bent arm.
TRU
NK
STRETC
H
TRU
NK
RO
TAT
ION
• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds
• Slowly turn back to start, repeat other side.
BA
CK
OF SH
OU
LDER
STRETC
H
• Stand straight, shoulders relaxed, reach arm across chest, gently pull elbow toward chest
• Relax and repeat on other side.
• Relax shoulders, extend arm, palm outwards, fi ngers down
• Hold hand and gently straighten elbow, stretching fi ngers back and down.
FRO
NT O
F FOR
EAR
M
STRETC
H 1
• Relax shoulders, extend arm, palm outwards, fi ngers up
• Hold hand and gently straighten elbow, stretching fi ngers back and up.
FRO
NT O
F FOR
EAR
M
STRETC
H 2
7. 8.
9. 10.
• Stand tall, with soft knees, feet hip-width apart, hands on hips
• Gently push hips forward, extend shoulders back, stop if any pain.
BA
CK
EXTEN
SION
11. 12.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean
sideways towards the bent arm.
TRU
NK
STRETC
H
TRU
NK
RO
TAT
ION
• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds
• Slowly turn back to start, repeat other side.
BA
CK
OF SH
OU
LDER
STRETC
H
• Stand straight, shoulders relaxed, reach arm across chest, gently pull elbow toward chest
• Relax and repeat on other side.
• Relax shoulders, extend arm, palm outwards, fi ngers down
• Hold hand and gently straighten elbow, stretching fi ngers back and down.
FRO
NT O
F FOR
EAR
M
STRETC
H 1
• Relax shoulders, extend arm, palm outwards, fi ngers up
• Hold hand and gently straighten elbow, stretching fi ngers back and up.
FRO
NT O
F FOR
EAR
M
STRETC
H 2
7. 8.
9. 10.
• Stand tall, with soft knees, feet hip-width apart, hands on hips
• Gently push hips forward, extend shoulders back, stop if any pain.
BA
CK
EXTEN
SION
11. 12.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean
sideways towards the bent arm.
TRU
NK
STRETC
H
TRU
NK
RO
TAT
ION
• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds
• Slowly turn back to start, repeat other side.
BA
CK
OF SH
OU
LDER
STRETC
H
• Stand straight, shoulders relaxed, reach arm across chest, gently pull elbow toward chest
• Relax and repeat on other side.
• Relax shoulders, extend arm, palm outwards, fi ngers down
• Hold hand and gently straighten elbow, stretching fi ngers back and down.
FRO
NT O
F FOR
EAR
M
STRETC
H 1
• Relax shoulders, extend arm, palm outwards, fi ngers up
• Hold hand and gently straighten elbow, stretching fi ngers back and up.
FRO
NT O
F FOR
EAR
M
STRETC
H 2
7. 8.
9. 10.
• Stand tall, with soft knees, feet hip-width apart, hands on hips
• Gently push hips forward, extend shoulders back, stop if any pain.
BA
CK
EXTEN
SION
11. 12.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean
sideways towards the bent arm.
TRU
NK
STRETC
H
TRU
NK
RO
TAT
ION
• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds
• Slowly turn back to start, repeat other side.
BA
CK
OF SH
OU
LDER
STRETC
H
• Stand straight, shoulders relaxed, reach arm across chest, gently pull elbow toward chest
• Relax and repeat on other side.
• Relax shoulders, extend arm, palm outwards, fi ngers down
• Hold hand and gently straighten elbow, stretching fi ngers back and down.
FRO
NT O
F FOR
EAR
M
STRETC
H 1
• Relax shoulders, extend arm, palm outwards, fi ngers up
• Hold hand and gently straighten elbow, stretching fi ngers back and up.
FRO
NT O
F FOR
EAR
M
STRETC
H 2
7. 8.
9. 10.
• Stand tall, with soft knees, feet hip-width apart, hands on hips
• Gently push hips forward, extend shoulders back, stop if any pain.
BA
CK
EXTEN
SION
11. 12.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand tall on one leg• Pull opposite knee up towards chest
keeping an upright position.
HIP STR
ETCH
• Stand tall on one leg• Keep knees side-by-side, bring heel
towards your buttock• Try to keep your back straight.
FRO
NT TH
IGH
STR
ETCH
• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently• Keep head up and bottom out / back.
HA
MSTR
ING
STRETC
H
13. 14.
• Stand with one foot in front of the other (toes forward)
• Transfer weight onto front leg, heels on the ground, bend back knee.
SHO
RT C
ALF STR
ETCH
15. 16.
• Stand with one foot in front of the other (shoulder width apart)
• Transfer weight onto front leg, heels on the ground, back knee straight.
LON
G C
ALF STR
ETCH
17.STRETCHING T IPS• Whenever you can: STOP, RELAX
and SHAKE YOUR ARMS• Always stretch on both sides• Hold each stretch comfortably for
10-15 seconds• If you feel unexpected discomfort, ease up
and talk to your team leader• The pink indicators on the photos show
where you should feel each stretch, but remember everyone is different.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand tall on one leg• Pull opposite knee up towards chest
keeping an upright position.
HIP STR
ETCH
• Stand tall on one leg• Keep knees side-by-side, bring heel
towards your buttock• Try to keep your back straight.
FRO
NT TH
IGH
STR
ETCH
• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently• Keep head up and bottom out / back.
HA
MSTR
ING
STRETC
H
13. 14.
• Stand with one foot in front of the other (toes forward)
• Transfer weight onto front leg, heels on the ground, bend back knee.
SHO
RT C
ALF STR
ETCH
15. 16.
• Stand with one foot in front of the other (shoulder width apart)
• Transfer weight onto front leg, heels on the ground, back knee straight.
LON
G C
ALF STR
ETCH
17.STRETCHING T IPS• Whenever you can: STOP, RELAX
and SHAKE YOUR ARMS• Always stretch on both sides• Hold each stretch comfortably for
10-15 seconds• If you feel unexpected discomfort, ease up
and talk to your team leader• The pink indicators on the photos show
where you should feel each stretch, but remember everyone is different.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand tall on one leg• Pull opposite knee up towards chest
keeping an upright position.
HIP STR
ETCH
• Stand tall on one leg• Keep knees side-by-side, bring heel
towards your buttock• Try to keep your back straight.
FRO
NT TH
IGH
STR
ETCH
• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently• Keep head up and bottom out / back.
HA
MSTR
ING
STRETC
H
13. 14.
• Stand with one foot in front of the other (toes forward)
• Transfer weight onto front leg, heels on the ground, bend back knee.
SHO
RT C
ALF STR
ETCH
15. 16.
• Stand with one foot in front of the other (shoulder width apart)
• Transfer weight onto front leg, heels on the ground, back knee straight.
LON
G C
ALF STR
ETCH
17.STRETCHING T IPS• Whenever you can: STOP, RELAX
and SHAKE YOUR ARMS• Always stretch on both sides• Hold each stretch comfortably for
10-15 seconds• If you feel unexpected discomfort, ease up
and talk to your team leader• The pink indicators on the photos show
where you should feel each stretch, but remember everyone is different.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand tall on one leg• Pull opposite knee up towards chest
keeping an upright position.
HIP STR
ETCH
• Stand tall on one leg• Keep knees side-by-side, bring heel
towards your buttock• Try to keep your back straight.
FRO
NT TH
IGH
STR
ETCH
• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently• Keep head up and bottom out / back.
HA
MSTR
ING
STRETC
H
13. 14.
• Stand with one foot in front of the other (toes forward)
• Transfer weight onto front leg, heels on the ground, bend back knee.
SHO
RT C
ALF STR
ETCH
15. 16.
• Stand with one foot in front of the other (shoulder width apart)
• Transfer weight onto front leg, heels on the ground, back knee straight.
LON
G C
ALF STR
ETCH
17.STRETCHING T IPS• Whenever you can: STOP, RELAX
and SHAKE YOUR ARMS• Always stretch on both sides• Hold each stretch comfortably for
10-15 seconds• If you feel unexpected discomfort, ease up
and talk to your team leader• The pink indicators on the photos show
where you should feel each stretch, but remember everyone is different.
G R A DI N G , T R AY P R E P, PAC K I N G
• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds
• Slowly turn back to start, repeat other side.
TRU
NK
RO
TAT
ION
• Stand tall, reach for the ceiling• Take one hand down back, palm fl at• Use other hand to gently pull elbow in to
increase the stretch.
TRIC
EPS STRETC
H
• Relax shoulders, extend arm, palm outwards, fi ngers up
• Hold hand and gently straighten elbow, stretching fi ngers back and up.
FRO
NT O
F FOR
EAR
M
STRETC
H 2
1. 2.
• Interlink hands behind back• Draw shoulder blades down and back• Lift hands away from the body to feel the
stretch at the front of the chest.
CH
EST STRETC
H
3. 4.
5. 6.
• Relax shoulders, elbow bent, bend wrist with palm facing down
• Hold hand and gently straighten elbow, stretching fi ngers back and down.
FRO
NT O
F FOR
EAR
M
STRETC
H 1
• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean
sideways towards the bent arm.
TRU
NK
STRETC
HS TAC K I N G A N D S T R A P P I N G
• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds
• Slowly turn back to start, repeat other side.
TRU
NK
RO
TAT
ION
• Stand tall, reach for the ceiling• Take one hand down back, palm fl at• Use other hand to gently pull elbow in to
increase the stretch.
TRIC
EPS STRETC
H
• Relax shoulders, extend arm, palm outwards, fi ngers up
• Hold hand and gently straighten elbow, stretching fi ngers back and up.
FRO
NT O
F FOR
EAR
M
STRETC
H 2
1. 2.
• Interlink hands behind back• Draw shoulder blades down and back• Lift hands away from the body to feel the
stretch at the front of the chest.
CH
EST STRETC
H
3. 4.
5. 6.
• Relax shoulders, elbow bent, bend wrist with palm facing down
• Hold hand and gently straighten elbow, stretching fi ngers back and down.
FRO
NT O
F FOR
EAR
M
STRETC
H 1
• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean
sideways towards the bent arm.
TRU
NK
STRETC
H
S TAC K I N G A N D S T R A P P I N G
• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds
• Slowly turn back to start, repeat other side.
TRU
NK
RO
TAT
ION
• Stand tall, reach for the ceiling• Take one hand down back, palm fl at• Use other hand to gently pull elbow in to
increase the stretch.
TRIC
EPS STRETC
H
• Relax shoulders, extend arm, palm outwards, fi ngers up
• Hold hand and gently straighten elbow, stretching fi ngers back and up.
FRO
NT O
F FOR
EAR
M
STRETC
H 2
1. 2.
• Interlink hands behind back• Draw shoulder blades down and back• Lift hands away from the body to feel the
stretch at the front of the chest.
CH
EST STRETC
H
3. 4.
5. 6.
• Relax shoulders, elbow bent, bend wrist with palm facing down
• Hold hand and gently straighten elbow, stretching fi ngers back and down.
FRO
NT O
F FOR
EAR
M
STRETC
H 1
• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean
sideways towards the bent arm.
TRU
NK
STRETC
H
S TAC K I N G A N D S T R A P P I N G
• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds
• Slowly turn back to start, repeat other side.
TRU
NK
RO
TAT
ION
• Stand tall, reach for the ceiling• Take one hand down back, palm fl at• Use other hand to gently pull elbow in to
increase the stretch.
TRIC
EPS STRETC
H
• Relax shoulders, extend arm, palm outwards, fi ngers up
• Hold hand and gently straighten elbow, stretching fi ngers back and up.
FRO
NT O
F FOR
EAR
M
STRETC
H 2
1. 2.
• Interlink hands behind back• Draw shoulder blades down and back• Lift hands away from the body to feel the
stretch at the front of the chest.
CH
EST STRETC
H
3. 4.
5. 6.
• Relax shoulders, elbow bent, bend wrist with palm facing down
• Hold hand and gently straighten elbow, stretching fi ngers back and down.
FRO
NT O
F FOR
EAR
M
STRETC
H 1
• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean
sideways towards the bent arm.
TRU
NK
STRETC
H
S TAC K I N G A N D S T R A P P I N G
• Stand with feet hip-width apart, leaning on a stable surface
• Curve backwards to stretch back into extension.
BA
CK
EXTEN
SION
STA
ND
ING
7.
• Lean into a wall with one foot in front of the other (toes forwards)
• Lean onto front leg, heels on the ground, bend back knee.
SHO
RT C
ALF STR
ETCH
• Lean into a wall with one foot in front of the other (shoulder width apart)
• Lean onto front leg, heels on the ground, back knee straight.
FRO
NT TH
IGH
STR
ETCH
LON
G C
ALF STR
ETCH
9. 10.
11. 12.
8.
• Stand tall on one leg• Pull opposite knee up towards chest
keeping an upright position.
HIP STR
ETCH
HA
MSTR
ING
STRETC
H
• Stand tall on one leg• Keep knees side-by-side, bring heel
towards your buttock• Try to keep your back straight.
• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently• Keep head up and bottom out/back.
S TAC K I N G A N D S T R A P P I N G
ACC7213 Printed July 2015
• Stand with feet hip-width apart, leaning on a stable surface
• Curve backwards to stretch back into extension.
BA
CK
EXTEN
SION
STA
ND
ING
7.
• Lean into a wall with one foot in front of the other (toes forwards)
• Lean onto front leg, heels on the ground, bend back knee.
SHO
RT C
ALF STR
ETCH
• Lean into a wall with one foot in front of the other (shoulder width apart)
• Lean onto front leg, heels on the ground, back knee straight.
FRO
NT TH
IGH
STR
ETCH
LON
G C
ALF STR
ETCH
9. 10.
11. 12.
8.
• Stand tall on one leg• Pull opposite knee up towards chest
keeping an upright position.
HIP STR
ETCH
HA
MSTR
ING
STRETC
H
• Stand tall on one leg• Keep knees side-by-side, bring heel
towards your buttock• Try to keep your back straight.
• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently• Keep head up and bottom out/back.
S TAC K I N G A N D S T R A P P I N G
ACC6832 Printed February 2014
• Stand with feet hip-width apart, leaning on a stable surface
• Curve backwards to stretch back into extension.
BA
CK
EXTEN
SION
STA
ND
ING
7.
• Lean into a wall with one foot in front of the other (toes forwards)
• Lean onto front leg, heels on the ground, bend back knee.
SHO
RT C
ALF STR
ETCH
• Lean into a wall with one foot in front of the other (shoulder width apart)
• Lean onto front leg, heels on the ground, back knee straight.
FRO
NT TH
IGH
STR
ETCH
LON
G C
ALF STR
ETCH
9. 10.
11. 12.
8.
• Stand tall on one leg• Pull opposite knee up towards chest
keeping an upright position.
HIP STR
ETCH
HA
MSTR
ING
STRETC
H
• Stand tall on one leg• Keep knees side-by-side, bring heel
towards your buttock• Try to keep your back straight.
• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently• Keep head up and bottom out/back.
S TAC K I N G A N D S T R A P P I N G
ACC6832 Printed February 2014
• Stand with feet hip-width apart, leaning on a stable surface
• Curve backwards to stretch back into extension.
BA
CK
EXTEN
SION
STA
ND
ING
7.
• Lean into a wall with one foot in front of the other (toes forwards)
• Lean onto front leg, heels on the ground, bend back knee.
SHO
RT C
ALF STR
ETCH
• Lean into a wall with one foot in front of the other (shoulder width apart)
• Lean onto front leg, heels on the ground, back knee straight.
FRO
NT TH
IGH
STR
ETCH
LON
G C
ALF STR
ETCH
9. 10.
11. 12.
8.
• Stand tall on one leg• Pull opposite knee up towards chest
keeping an upright position.
HIP STR
ETCH
HA
MSTR
ING
STRETC
H
• Stand tall on one leg• Keep knees side-by-side, bring heel
towards your buttock• Try to keep your back straight.
• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently• Keep head up and bottom out/back.
S TAC K I N G A N D S T R A P P I N G
ACC6832 Printed February 2014