Manual Handling of Loads. Cable laying
7. Cable laying
7.3. Prior stretching and preparation exercises for the job
COUNTER-POSTURE GYMNASTICS
- Aim: “To stretch the muscles that work and boost those that do not”.
- Contents: 5 tables of 3 exercises each, the duration of which is approximately 2 minutes for each table:
- Cervical Region.
- Lumbar Region.
- Shoulders.
- Elbows.
- Knees.
- To be done after finishing work.
Cervical region
- EXERCISE 1:
- Position: Standing, with your arms hanging down.
- Bend your neck forward until your chin touches your chest, with your mouth shut (hold for 4 sec).
- Slowly lean your head backwards (4 sec).
- Stretches the cervical paravertebral muscles and the superior fibres of both trapezius muscles.
- EXERCISE 2:
- Position: Standing, with your back straight.
- Take hold of your right arm at the elbow and draw it to the left.
- At the same time, turn your neck to the right (4 sec).
- You can do the same operation with your left arm and turn your neck to the left (depending on the degree of overstrain).
- Stretches the shoulders, deltoid (posterior fibres), trapezium (intermediate fibres), supraspinatus muscles, etc., and the muscles of the neck (sternocleidomastoidian).
- EXERCISE 3:
- Position: Standing, with your back straight.
- Lean your head to one side.
- At the same time, stretch the opposite arm out (4 sec).
- You can do the same with the other arm. depending on the overstrain.
- Stretches the paravertebral, trapezium and sternocleidomastoidian muscles.
