Manual Handling of Loads. Cable laying
7. Cable laying
7.3. Prior stretching and preparation exercises for the job
COUNTER-POSTURE GYMNASTICS
Elbows
- EXERCISE 1:
- Position: Standing, with your elbow slightly bent.
- Lift your hand bent (palm down), clenching your fist.
- Extend your elbow, maintaining the wrist and hand posture (hold for 4 sec).
- Stretches the epicondyle muscles, wrist and finger extensor muscles.
- EXERCISE 2:
- Position: Standing, with your elbow slightly bent.
- Lift your hand straight (palm upwards).
- Extend your elbow, maintaining the wrist and hand posture (hold for 4 sec).
- Stretches the epitrochlear muscles, wrist and finger flexor muscles.
- EXERCISE 3:
- Position: Standing, with one arm behind you.
- Extend your arm, resting it against the wall.
- Lower your body without bending your back, maintaining the arm and hand posture (4 sec).
- Stretches the anterior fibres of the deltoid muscles, of the flexor muscles of the shoulder and elbow, biceps, etc.
Knees
- EXERCISE 1:
- Position: Standing on one leg, with the other slightly forward and your ankle fully extended.
- Place your hands intertwined behind your hips without losing Contact between your forearms and pelvis.
- Move your pelvis backwards, without bending your back (4 sec).
- Stretches the triceps surae (calf muscles and soleus).
- EXERCISE 2:
- Position: Standing on one leg, with the other one bent (without separating your knees).
- Take hold of your ankle (extended) with your hand and forcing your hip to extend (backward).
- At the same time, lift your other hand upward making an effort with your abdominal muscles (hold for 4 sec).
- Stretches quadriceps, psoas major muscle and the hip muscles.
- EXERCISE 3:
- Position: Standing, with your hands against the wall and one foot behind the other.
- Let your body fall forward onto your front leg, without lifting the heel of the other foot (4 sec).
- In the same position, you can bend the knee of the leg furthest from the wall to stretch the soleus muscle.
- Stretches the gastrocnemius muscle (calves).
