Improper vs Proper Lift | Early Intervention Ergonomics

Improper Lift vs Proper Lifting Technique

What we want to demonstrate here is that this is an improper lift, and this is an improper lift for several different reasons. The first reason that I would say is with his back fully curved, he doesn’t have the opportunity to disperse the weight of what he’s getting ready to lift. We also notice that he has a significant amount of hip flexion. And his knees are also straight. Another problem is the fact that the load is too far out in front of him.

As he gets ready to lift, he’s going to be in a secondary zone, another improper lift. That we see on a regular basis is the traditional squat lift. In the traditional squat lift position, you can see that his back is now more protected because his spine is nice and straight, but he has a significant amount of bend. At both his hips and his knees, if we continue to look down just a little bit further, you’ll see that he’s up on the balls of his feet. He has no base of support and again the load is out in front of him as he’s getting ready to lift. When he comes up, he’s in the secondary zone as well.

The Stance We Like to Teach

What we like to teach is the wide stance, power lift position. In this position what you notice is that his back is nice and straight. The bend is split between both his hips and his knees with his feet staggered. The weight that he’s getting ready to lift is fully inside his base of support. As a result, both his hips, his legs and his back are doing the lifting.

Early Intervention Benefits of Proper Lifting

Using proper lifting techniques can provide several early intervention benefits, including:

• Injury Prevention: One of the primary benefits of using proper lifting techniques is the prevention of injuries. Lifting heavy objects incorrectly can lead to strains, sprains, muscle tears, and other musculoskeletal injuries. By employing proper techniques, you can reduce the risk of these injuries and maintain a healthy, pain-free body.
• Reduced Back Pain: Improper lifting is a common cause of back pain. Using the correct lifting techniques helps to minimize stress on the back muscles, discs, and ligaments, which can alleviate or prevent back pain. By distributing the load properly and engaging the larger muscles of the legs and core, you can protect your back from unnecessary strain.
• Increased Strength and Efficiency: Proper lifting techniques involve utilizing the body’s strongest muscles and maintaining good posture. By engaging the legs, hips, and core muscles, you can generate more power and lift heavier objects with greater ease. This not only increases your strength but also allows you to perform tasks more efficiently and with less fatigue.
• Improved Balance and Stability: Correct lifting techniques emphasize maintaining a stable and balanced position throughout the lift. This helps to improve your overall balance and stability, reducing the risk of falls or accidents during lifting activities. By developing better body control, you can enhance your overall coordination and stability in various daily activities.
• Enhanced Posture and Alignment: Proper lifting techniques promote proper body alignment and posture, both during the lift and in everyday life. By maintaining a neutral spine, keeping the shoulders back, and engaging the core, you can improve your overall posture. This can reduce the strain on your spine, alleviate muscle imbalances, and contribute to better overall musculoskeletal health.
• Increased Work Productivity: When you lift objects using proper techniques, you maximize your efficiency and minimize wasted effort. By utilizing the appropriate muscles and maintaining good form, you can complete tasks more quickly and effectively. This can lead to increased productivity, especially when lifting objects regularly or in physically demanding occupations.

Things to Remember

Learning and practicing proper lifting techniques can provide you with valuable skills that extend beyond lifting heavy objects. The principles of proper body mechanics, such as maintaining good posture, engaging the core, and using the legs, can be applied to various activities and movements in daily life. These skills can help you avoid injuries and perform tasks more efficiently in different contexts.

Remember, it’s always important to consider the specific requirements of the lifting task, seek assistance when needed, and listen to your body’s limits to ensure safe and effective lifting practices.

These early intervention exercises are to help reduce work-related injuries, and to improve overall health & fitness.

Contact us today for more information on how we can help you reduce work-related injuries throughout your organization.

If you have an injury or illness, consult with a health care professional before attempting.  

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Golfer’s Lift  |  Early Intervention Ergonomics

What is the Golfer’s Lift?

The Golfer’s Lift is a technique that allows you to safely pick up small objects from the ground with minimal stress to the lumbar spine. It is important to note that this lift should NEVER be used for objects that weigh more than 5 lbs (equal to a half gallon of milk).

This lift is also known as the “pendulum” technique used for picking up small objects safely from the ground. It involves using a stable surface (like a chair) for proper balance or bridging as you perform the lift. First, you swing your leg back, using it to counter-balance your torso as you lower yourself down. Then, you swing it forward gently as you raise yourself back up. This technique is easier on your back and won’t cause the same wear and tear as bending from the back.

Another method is to use a golf club or other long object. Place the shaft of the club under the ball and lift it. You can also use the club to push the ball towards you to pick it up with your hand.

The important thing to remember is to make sure you are keeping a neutral spine as you are bending over to pick up the object. Always remember to bridge yourself as you are performing this lift in order to protect your back.

Early Intervention Benefits

Maintaining neutral spine when lifting small objects from the ground has numerous early intervention benefits. Here are some key advantages:

1. Spinal Alignment: Maintaining a neutral spine helps to ensure proper alignment of the vertebrae, reducing the risk of excessive stress or strain on the spine. It allows for even distribution of weight and minimizes the chance of injury to the back.
2. Injury Prevention: Lifting with a neutral spine helps prevent injuries such as muscle strains, herniated discs, or ligament sprains. Maintaining the natural curves of the spine evenly distributes the load, reducing pressure on specific areas and minimizing the risk of acute or chronic injuries.
3. Core Stability: A neutral spine position engages the core muscles, including the deep abdominals and back muscles. These muscles act as a support system for the spine, providing stability and protection during lifting movements. Strengthening the core muscles through proper lifting technique can help improve overall strength and stability in daily activities.
4. Improved Balance and Coordination: Keeping a neutral spine while lifting small objects enhances balance and coordination. It allows for better control of the body’s movement and helps maintain a stable base of support. This is particularly important when lifting objects that may be unstable or require precise control.
5. Efficient Force Transfer: When the spine is in a neutral position, force can be transferred more efficiently from the lower body to the upper body and vice versa. This ensures that the energy generated during lifting is used effectively, reducing the strain on individual muscles or joints.

Things to Remember

It’s important to note that these benefits apply to lifting small objects from the ground, but they also extend to other lifting activities and even general movement and posture throughout the day. Developing proper lifting techniques and maintaining a neutral spine can contribute to a healthier spine, reduced risk of injury, and improved overall physical well-being.

These lifting techniques are to improve overall health & fitness as well as reduce work-related injuries.
If you have an injury or illness, consult with a health care professional before attempting.

Contact us for more information on how we can help your employees stay safe. Healthy Employees ARE the Bottom Line!

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Healthy Employees are the Bottom Line! – Learn More!

 

 

 

Wide Stance Power Lift

What is the Wide Stance Power Lift?

The wide stance powerlift refers to a style of lifting where the lifter positions their feet wider apart than shoulder-width, with toes pointing outwards. This wider stance helps to engage the hips, glutes, and hamstrings more effectively, allowing for safe lifting of heavy objects. The wide stance can be used as an effective training technique to improve overall strength and power.

Early Intervention Benefits of this Lifting Technique

• Reduced stress on the lower back: By engaging the hips, glutes, and hamstrings more effectively, the wide stance powerlift can help reduce stress on the lower back during lifting, making it a safer option for people with a history of lower back pain or injury.
• Increased muscle activation: The wider stance helps to activate more muscle fibers, especially in the glutes and hamstrings, which can help to improve overall lower body strength and power.
• Improved joint stability: The wide stance powerlift requires strong hip and knee stability, which can help to improve joint health and reduce the risk of injury.
• Better posture and alignment: Performing the wide stance powerlift with proper technique can help to improve posture and alignment, reducing the risk of strain or injury to the neck, shoulders, and upper back.
• Increased bone density: The high levels of force and stress placed on the bones during the wide stance powerlift can help to improve bone density, reducing the risk of osteoporosis and other bone-related conditions.

It’s important to note that the wide stance powerlift, like any exercise, can be risky if performed improperly. It’s essential to use proper technique, appropriate weight loads, and gradually progress to more challenging weights to minimize the risk of injury.

Things to Remember

It’s important to note that while these exercises can be beneficial, it’s crucial to perform them with proper form and within your pain-free range of motion. If you have any underlying back or hip conditions, it’s advisable to consult with a healthcare professional or a physical therapist before incorporating these exercises into your routine.

If you experience any pain or discomfort during the exercise or have specific concerns, it’s advisable to consult with a healthcare professional for guidance tailored to your individual needs.

These early intervention exercises are to improve overall health & fitness as well as help reduce work-related injuries.

If you have an injury or illness, consult with a health care professional before attempting.

Contact us for more information on how we can help your employees stay safe. Healthy Employees ARE the Bottom Line!

More Tools & Resources from Peak Ergonomics

Contact Us About Reducing Workplace Injuries

Healthy Employees are the Bottom Line! – Learn More!

 

 

 

Hip Hinge Technique  |  Early Intervention Ergonomics

What is the Hip Hinge Technique?

The Hip Hinge Technique targets the hamstrings, glutes, and lower back. By incorporating this stretch into your routine, you can improve flexibility, mobility, and stability in the hip joint. Follow these steps to perform the Hip Hinge technique with a stick:

1. Stand tall with feet shoulder-width apart, holding a stick against your back.
2. Initiate the movement by hinging forward at the hips while maintaining a straight back and stick contact.
3. Continue hinging until you feel a gentle stretch in your hamstrings.
4. Hold the position briefly, focusing on core engagement and proper alignment.
5. Return to the starting position by engaging your glutes and driving your hips forward.

Incorporating the Hip Hinge stretch with a stick can contribute to your overall fitness and flexibility goals. Remember to prioritize proper form and listen to your body’s limits. If you experience any discomfort, it’s advisable to consult a fitness professional or healthcare provider.

The video above illustrates a technique of maintaining a neutral spine when lifting an object from the floor.

Early Intervention Benefits

The hip hinge stretch with a stick offers numerous early intervention benefits for individuals looking to improve their flexibility, mobility, and overall fitness. Incorporating this exercise into your routine can provide the following advantages:

• Increased flexibility: The hip hinge stretch targets the hamstrings, glutes, and lower back, helping to enhance the flexibility of these muscle groups. Improved flexibility can lead to better athletic performance and reduced risk of injuries.
• Enhanced hip mobility: This stretch specifically focuses on the hip joint, promoting increased range of motion and mobility. Better hip mobility is crucial for activities like squatting, running, and performing various lower body movements.
• Improved posture and spinal alignment: By maintaining a straight back and proper alignment during the hip hinge stretch, you can improve your posture and spinal alignment. This can alleviate tension in the lower back and contribute to better overall posture.
• Core stabilization: The hip hinge stretch requires engaging the core muscles to maintain stability and proper form. Regular practice of this exercise can help strengthen the core, leading to improved stability and balance in daily activities and workouts.
• Injury prevention: By improving flexibility, mobility, and core stability, the hip hinge stretch with a stick can help reduce the risk of injuries, particularly in the lower back, hips, and hamstrings. It can also help alleviate tightness and imbalances in these areas, which are common contributors to injuries.

These exercises are to improve overall health & fitness as well as reduce work-related injuries.
If you have an injury or illness, consult with a health care professional before attempting.  Contact us for more information on how we can help your employees stay safe.

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Contact Us About Reducing Workplace Injuries

Healthy Employees are the Bottom Line! – Learn More!

 

 

 

Frisbee Lift  |  Early Intervention Ergonomics

What is the Frisbee Lift?

The Frisbee Lift is a safe way of picking up a frisbee from the ground using basic ergonomic principles.  What we DO NOT want to see is bending over with the frisbee way out in front of you.  This will put a lot of stress on your knees and cause your back to hurt.  With a proper Frisbee Lift, what you want to do is bring that frisbee closer to you within your base of support.  Next, you want to flip that frisbee up with your feet thereby decreasing how far you have to reach down.  Finally, you want to squat down and bridge on that leg to decrease the weight of the frisbee as you stand up again.  The video above does a great job of showing how to do an ergonomically safe lift of the frisbee.

Early Intervention Benefits

Using safe lifting techniques when lifting small objects from the ground offers several early intervention benefits, including:

1. Injury Prevention: Safe lifting techniques help reduce the risk of injuries, particularly strains, sprains, and back injuries. Lifting objects improperly or using incorrect form can strain muscles, ligaments, and the spine. By following safe lifting practices, you can minimize the chances of these injuries occurring.
2. Back Health: Proper lifting techniques promote good back health. Lifting heavy objects incorrectly or with poor form can put excessive stress on the spine, leading to back pain and potential long-term issues. Using safe lifting techniques ensures that your back is properly supported and aligned during the lifting process.
3. Increased Strength and Endurance: Safe lifting techniques engage the appropriate muscles, allowing you to build strength and endurance over time. By utilizing your legs, core, and larger muscle groups instead of relying solely on your back, you distribute the workload and reduce strain on specific areas.
4. Improved Posture: Following safe lifting practices promotes proper posture, both during the lift and throughout your daily activities. Maintaining a neutral spine alignment and using the correct muscle groups to lift objects trains your body to adopt better posture habits, reducing the risk of musculoskeletal issues in the long run.
5. Enhanced Efficiency: Safe lifting techniques are not only about injury prevention but also efficiency. By utilizing your body’s biomechanics effectively, you can optimize your lifting capacity and minimize wasted effort or energy.
6. Transferable Skills: The safe lifting techniques you learn for small objects can be applied to various lifting tasks in different contexts. Whether it’s moving furniture, carrying groceries, or handling other objects in your daily life, the principles of safe lifting remain consistent.

Things to Remember

Remember that these benefits apply not only to small objects but to lifting in general. Practicing safe lifting techniques is essential for overall physical well-being and minimizing the risk of acute or chronic injuries.

Remember, it’s always important to consider the specific requirements of the lifting task, seek assistance when needed, and listen to your body’s limits to ensure safe and effective lifting practices.

These lifting techniques are to help reduce work-related injuries, and to improve overall health & fitness.

Contact us today for more information on how we can help you reduce work-related injuries throughout your organization. Healthy Employees ARE the Bottom Line!

If you have an injury or illness, consult with a health care professional before attempting.  

More Tools & Resources from Peak Ergonomics

Contact Us About Reducing Workplace Injuries

Healthy Employees are the Bottom Line! – Learn More!