Should We Lift with our Legs? - Section...© Optimum Ergo 2019 U.S. Bureau of Labor Statistics Most...
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Should We Lift with our Legs? How to Train Postures for Injury Prevention © Optimum Ergo 2019
Transcript of Should We Lift with our Legs? - Section...© Optimum Ergo 2019 U.S. Bureau of Labor Statistics Most...
Should We Lift with our Legs?
How to Train Postures for Injury Prevention
© Optimum Ergo 2019
Your Guide:
Iolanthe “IO” Culjak
Physical Therapist
Certified Ergonomics Assessment Specialist
President, Optimum Ergo, LLC
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Why is Posture Important?
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Look Younger
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Have a Better Golf Swing
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Be Stronger and Avoid Back Pain Cycling
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Have Better Balance
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Simone Biles
Be More Powerful
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Prevent Injuries at Work
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Working Zone
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Backpack on
Rock for safer
lift.
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© Optimum Ergo 2019
© Optimum Ergo 2019
U.S. Bureau of Labor Statistics
Most prevalent injuries
2016Back injuries: 38.5 percent of all work-
related musculoskeletal disorders
Shoulder Injuries: 14.9% of all reported
injuries
Leg Injuries 11.9% of all reported injuries
“Sprains and strains are the most
prevalent type of injury to the back,
shoulder, and knee.” (Bureau of Labor Statistics 2016)
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Shoulder
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The shoulder is one of the most mobile joints in the body.
Significant mobility occurs at the cost of decreased stability.
This great mobility makes the shoulder vulnerable to injury
Shoulder
Complex
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Rotator Cuff
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Shoulder
Posture
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Best stability is with elbow by side
Scapular muscles are key for stability and control
Avoid overhead work and reaching away from body to lift
The Shoulder
isn’t this
complex
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Shoulder Working Posture
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Fortune 500 U.S. Manufacturer online photo
Wrist/Hand
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Wrist
Posture
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Neutral wrist-Make a fist
Flexed wrist-compresses nerves, tendons and arteries
Extended wrist-overstretch of tendons.
Sleeping at night-people tend to flex wrist and decrease circulation
Wrist Poor working postures
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• Wrists in ulnar deviation
• Forearm pronatedWrist flexed and in ulnar deviation
Wrist Good Working Postures
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Neck/Back Posture
Head should be lined up with spine.
Ear lobe close to mid-shoulder
Normal S-Curve
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Lumbar
Spine
Neck Posture-
Forward Head
Stress to soft tissue
Can cause fatigue
Can lead to pain
Neck
Upper Traps
Upper back
Arm
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Standing
Posture
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Sitting Posture
Straight back chair never
works
Prefer more open angle at
hips with slight backward
lean
Change positions (esp
driving)
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What is Largest Muscle
in the Body?
Glutes
Gluteus Maximus is largest
muscle in our body
Glutes extend the hip.
Keeps us upright
Externally rotates hip
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Knee postures
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Hip Hinge and Glutes
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Working
Athlete
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Warm-up before work
Hydrates and eats healthy
Uses micro-breaks
Stretches after work
Gets good sleep
Everyday
Athlete
Posture
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Toes Forward
Press toes outward without moving foot. Notice knees rotate outward
Squeeze Glutes for neutral pelvis
Inhale/Exhale Engage Core
Rotate Shoulders Back into sockets
Neck/head aligned over spine
Sit to Stand
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Quads extend the knee
Glutes extend the hip
Glutes align knees over feet
When Glutes work to extend hip need less contraction from quads and decreases forces on knees.
Lifting
Posture
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Don’t just lift with your knees
Also Lift with you’re a## (I mean Glutes)
Single Person
Lift:
Spine straight
Squat to object (prefer
objects be between
shoulder and thighs)
Object close to body
Push through heels, squeeze
butt to lift
If move requires any turning,
turn entire body, NOT at the
spine. (Turning spine is risk
factor)
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Golfer’s Lift
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Stretching
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Static
Dynamic
Ballistic-Please don’t go Ballistic!
Static Stretching
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After exercise, work or end of day
Improves joint range of motion
Reduces muscle stiffness
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“Frequent stretching is necessary to
improve the viscoelasticity of the muscle-
tendon unit. Muscle force decreased for 30
minutes after stretching; this should be
considered prior to activities requiring
maximal muscle strength.”
J Sport Rehabil. 2019 May 1;28(4):325-331. doi: 10.1123/jsr.2017-0203. Epub 2018 Dec 3.
Hamstring Stiffness Returns More Rapidly After Static Stretching Than Range of Motion, Stretch
Tolerance, and Isometric Peak Torque.Hatano G, Suzuki S, Matsuo S, Kataura S, Yokoi K, Fukaya T, Fujiwara M, Asai Y, Iwata M.
Dynamic Stretching
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Start of day
Prior to sports, exercise, work
Increases blood flow to soft tissue
Prepares body for motion
Train
Working
Postures for
Good
Habits
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Include good posture in daily warm-up.
Good ergonomics promotes good postures
Educate employees to monitor their own postures
Encourage employees to monitor co-worker postures.
Kaizen:
Good
Change(Improvement)
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Make small steps towards positive change
Everyone participates (CEO to line workers)
See a problem (Bad posture), fix it right away
Don’t be this
guy
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© Optimum Ergo 2019
Iolanthe “IO” Culjak, PT, CEAS
President, Optimum Ergo, LLC
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