Manual Handling of Loads. Cable laying

Hands and arms

1. 1. Move your arms in circle, as if swimming
   
   
2. 2. Open your arms out to your sides and then close them in a hug
   
   
3. 3. Stretch your arms forwards and then bend them, lifting your hand towards your shoulders
   
   
4. 4. With both arms extended outward, move your palms upwards and downwards
   
   
5. 5. Open and close your hands

Back

Stand with your legs slightly apart, place your hands on your waist and do the following back exercises:

• Turn to the right and to the left
• Lean to the right and to the left
• Move your back forwards and backwards

Knee to chest

Rest one hand on the wall to keep your balance. Lift your knee to your chest and grasp it with your free hand. Hold the position for 15 seconds and change legs. Repeat 3 times with each leg. (1.5 min)

Hips

Place one foot ahead of the other. Gently bend one knee forwards, maintaining the foot that is behind flat on the floor. Hold the position for 20 seconds and then change legs. Repeat 3 times with each leg. (2 min)

Thighs

Rest one hand on the wall to keep your balance. Bend one leg backwards and take hold of your ankle with your free hand, keeping your back straight. Hold the position for 20 seconds and then change legs. Repeat 3 times with each leg. (2 min)

Back - lumbar region

Stand up straight and lean backwards slightly. Hold for 15 seconds and repeat 3 times (45 sec)

Arms and shoulders

Cross both arms behind your head. Lean sideways to the right. Maintain for 15 seconds. Then lean to the left. Repeat 3 times each side. (1.5 min)