- Home
- Prevention
- Therapy
- Case Mgmt
- REFERRALS
- CASE STUDIES
- TESTIMONIALS
- EVENTS
- NEWSLETTER
- Contact Us
We are a proud member of the following organizations:
CLICK to view past issues and articles in the NEWSLETTER ARCHIVE . . .
January / February 2008
Table of Contents :
-
Preventive Stretching on the Job - What is it all about?
-
Think Safe! Stay Sharp for Shift Work
CLICK to return to top
Preventive Stretching on the Job:
What is it
all about?
There are a variety of reasons why employers should consider providing preventive stretching, including overall employee wellness and morale. Improved wellness and morale can contribute to cost savings from lower health care premiums, lower absenteeism, and increased productivity. Well-designed preventive stretching programs can serve as an effective part of an ergonomics program designed to address work related musculoskeletal disorders.
How Does it Work?
Discomfort or injuries known as musculoskeletal disorders (MSD’s) are associated with risk factors in the work environment and with individual characteristics. Risk factors in the work environment include static and/or awkward postures, forceful exertion, and repetitive motions. Individual risk factors include poor nutrition, obesity, and substance abuse (nicotine, alcohol, drugs). The likelihood of an employee’s developing physical discomfort can be reduced by maintaining a healthy life style, by working at a well-adjusted workstation, by alternating tasks, and by exercise/stretching. Stretching can be a useful preventive measure and an effective tool after an injury has occurred, or when a recovering employee returns to work.
Preventive stretching accomplishes the following:
- Improves circulation, increasing blood flow through the stressed area
- Reduces fatigue
- Increases muscle strength and endurance
- Improves flexibility
- Maintains or improves muscle balance
- Reduces stress
Preventive stretching done frequently throughout the day for brief periods (10-15 seconds at a time) is not intended to permanently lengthen the muscle; it is intended to reduce muscle tightness and improve blood flow.
Suggestions for Implementing an Effective Preventive Stretching Program
- Make the program a positive one for everyone. A voluntary, but well-supported, stretching program is preferred over a mandatory program. Don’t force the program on workers. Appealing to workers’ sense of self-responsibility and self-interest will generate more participation and sustained effort than asking workers to protect the company’s safety record and expenses.
- Provide complete information. Be sure employees really understand the purpose of the program and how to perform the exercises properly.
- Keep the stretching regime short. Frequency and duration are interdependent and are also influenced by job function. CISonsite recommends a group of job specific stretches performed for 1-2 minutes every hour throughout the work day.
- Keep the stretching regime simple. Select exercises that can easiliy be done at the intended location (e.g., at the work site) and do not require accessory equipment.
Guidelines to include:
- Remember to breathe while stretching. Breathing increases the level of oxygen in the system.
- Always stretch gently. Feel a stretch, but not pain.
- Move slowly and smoothly. Avoid sudden jerky movements. Do not bounce.
- Stretch regularly. Complete stretches every hour whenever possible. Don’t forget to stretch even on days off work.
- Discontinue stretch if pain occurs. If you experience pain and discomfort with a particular stretch, it may mean the stretch is not being performed correctly or you stretched too far. If pain persists, check with a medical professional.
An effective preventive stretching program is ideally an integral part of a comprehensive and coordinated occupational health and safety program addressing health/wellness for both work and non-work related health problems. With proper implementation employers can see improved overall morale and wellness, leading to improved productivity and a huge impact on the bottom line.
At CISonsite we have qualified trainers and proven employee training programs that can help you implement an Effective Preventive Stretching in your facility. For more information, contact us at (866) 298-1312.
Reference: Warming Up to On-the-Job Exercise: Effectiveness of Exercise Programs In Preventing or Relieving Musculoskeletal Disorders, The Hartford Loss Control Department TIPS S 860.094
CLICK to return to top
An Exercise Plan that Works
If you are like many people, you’ve resolved time and again to make exercise part of your daily life. Turn your intentions into an exercise program you can carry out with these steps.
- Make exercise a priority. Schedule time for activity into your day, and stick to the plan.
- Set goals. Consider what you want to accomplish. Is it weight loss? To complete a 5K charity walk? Start with small, easy-to-reach goals and build up to bigger ones.
- Aim for convenience. Choose times and locations for exercise that work with your schedule.
- Have fun! Choose activities you enjoy. Familiar exercises, such as walking or biking, are good to start with. In time, add other activities, such as racquetball or kickboxing. Find an exercise partner to make outings more enjoyable.
- Get comfortable. Invest in the appropriate shoes and clothing for the activity.
- Ease in. Give your body a chance to get used to the increased activity by starting slowly. Doing too much too soon may cause injury – or burnout.
- Keep an exercise log. Write down the “whats,” “whens” and “how longs” of your daily activity.
- Post your goals on the refrigerator, where you can be reminded of them.
Consult a doctor before starting an exercise program if you are over age 40, sedentary, a smoker, overweight, or if you have a chronic health condition.
Adopted from Mayo Clinic Health Information
CLICK to return to top
Think Safe!
Stay Sharp for Shift Work
Working second or third shift means you are on a different schedule from most people. It can make staying alert on the job and getting the sleep you need at home a challenging. Try meeting the challenge with some of these tips.
At Work
Adjust the environment, if possible. Keep lights bright and temperatures cool.
Exercise during breaks. Take a 10-minute walk during your break, or get in a little exercise, maybe stepping in place, at your work station.
Make healthy food choices, such as fruit, low-fat dairy products and whole-grain foods. Keep your meals light. Avoid heavy, greasy and spicy foods.
Regulate your caffeine intake. A few cups of coffee may help keep you alert during the first half of your shift. But drinking it later may interfere with sleep after work.
At Home
Post your schedule so that your family knows when you’ll be available for family activities. Make an extra effort to creatively schedule family time.
Block out noise in your bedroom. A solid door and a source of white noise can help. Earplugs, carpeting and ceiling tiles are other possibilities. Avoid having a phone in the bedroom unless it’s used only for emergencies. Let neighbors know you work night shifts so that they can try to keep noise down while you’re sleeping.
Block out light. Window shades or even covering a window with aluminum foil can help. Or try eyeshades.
Eat lightly before sleeping. If you’re hungry, try breakfast foods. Avoid caffeine, alcohol and nicotine before bedtime.
Naps of 1 ½ to 2 hours in the evening may help prepare you for your night shift.
Regular exercise can help you sleep, but try to do it in the evening before work rather than when you get home.
Adopted from Mayo Clinic Health Information
CLICK to return to top
Employment Opportunities
We have immediate openings for Physical and Occupational therapists and Ergonomists across the Midwest.
JUL-AUG '10 Newsletter
- The Ergonomic Team: Managing Ergonomic Issues In House
- Ergonomic Risk Factors: Elbow Flexion
- Think Safe! Garage Safety