BACKWEEK: Tip for the day (4)

BACKWEEK: Tip for the day (4)

“ Work smarter – not harder!”

EXERCISE FOR THE DAY

Take a deep breath and reach up over head with both arms.

Hold 5 – 10 seconds.

Breathe out and lower arms slowly.

Repeat 3x.

General tips on activities of daily living

Childcare

Children tend to perform sudden, unsuspected movements.

This might interfere with your ability to handle the child safely

and places you and your child at an increased risk.

Avoid changing your child on the floor.

The child must be as close to your body

as possible before you begin to lift.

Bend your knees and tighten your stomach muscles.

Limit the amount of lifting you do.

Avoid carrying a child on one hip only.

Car Maintenance

Squat or kneel close to your work.

Avoid bending forward from your waist.

When you must work at lower levels, keep the weight of your upper body supported
with one arm and bend at the hips, not the waist.

Sweeping and vacuuming

Perform these tasks as if the vacuum or broom were attached to your body.

Move your feet and legs rather than bending or reaching forward from your waist.

Do not twist your back. Bend in your knees and hips while keeping the back
straight.

Alternate between activities.

Mowing the lawn

Do not twist your back. Pivot your feet.

Always face your shoulders and hips in the direction you are heading.

Keep tightening your stomach muscles while mowing.

Stretch your back regularly to reduce the stress in your back.

Using the washing machine or dishwasher

Place the load as near to the machine as possible.

Go down on one knee to load the machine.

Keep your back straight at all times.

Divide the loads into smaller loads.

Use support when you come to standing.

For more information, contact:

Issued on behalf of

The South African Society of Physiotherapy.

Tel: 011 – 485 1467

Toll Free: “The Difference is in our hands”

physiosa.org.za

 


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