Manual Handling of Loads. Cable laying
7. Cable laying
7.3. Prior stretching and preparation exercises for the job
COUNTER-POSTURE GYMNASTICS
Lumbar region
- EXERCISE 1:
- Position: Standing, with your pelvis resting against a wall and your feet slightly forwards.
- Stretch your trunk upwards, keeping it rigid.
- Lean your trunk forward with your back straight (4 sec).
- Do the exercise twice.
- Strengthens the multifidus and lumbar paravertebral muscles.
- EXERCISE 2:
- Position: Standing, with your pelvis resting against a wall.
- Without separating your pelvis or your shoulders from the wall, arch your back forwards (3 sec).
- Press your lumbar region against the wall (3 sec)
- Stretches the lumbar paravertebral muscles.
- EXERCISE 3:
- Position: Standing, with your pelvis resting against a wall. One leg slightly forward and the other with the knee bent.
- Stretch your arms towards the ceiling as far as you can, with your fingers intertwined.
- Lean your trunk forward with your back straight (3 sec)
- New inclination turning your foot inward and the other foot turned outward (hold for 3 sec).
- Stretches the lumbar paravertebral and multifidus muscles.
Shoulders
- EXERCISE 1:
- Position: Standing, leaning slightly forwards, with one arm hanging down and the other resting on a table or the like.
- Perform gentle movements (circles, figures of eight, rotations, etc.) for 8 sec.
- Should be done with your arm relaxed and even better with a small weight in your hand (max. 1 Kg).
- Stretches all the shoulder muscles, rotator cuff, etc.
- EXERCISE 2:
- Position: Standing, with your back straight.
- Lift one arm as far as possible, bending your elbow.
- Cross your forearm behind your head.
- Use your other arm to force the displacement of your forearm and hand behind your head (4 sec)
- Stretches above all the extensor muscles of the elbow, and the retroversion muscles of the shoulder. (triceps brachial, infraespinatus, etc.)
- EXERCISE 3:
- Position: Standing, with one foot ahead of the other.
- Intertwine your fingers and stretch your arms backwards, without leaning too much.
- Let your body fall forward onto your front leg, extending the other leg well, resting on the front of your foot. (4 sec).
- Mainly stretches the rotator cuff, infraespinatus, teres major muscles, etc.
