Topic M43: The Importance of Stretching
Safety Services Company-Safety Meeting Division, PO Box 6408, Yuma, AZ 85366-6408 Toll Free (866)204-4786
Company Name: ______________________________________ Workplace Location: __________________________________
Date: ________________Start Time: _______ Finish Time: _______ Instructor/Supervisor: ______________________________
Topic M43: The Importance of Stretching
Introduction: Workers in all occupations generally begin each day early. It is not uncommon to be at work before 7AM. Likewise, it is not uncommon to drive for long periods to the job and climb out of the car even stiffer than when you got into it. You go to bed with sore backs, stiff knees, and aching shoulders all from a hard day's work. All of these are reasons why it is of the utmost importance to stretch your muscles prior to beginning another hard day's work!
Pre-work Stretching Suggestions: A person should stretch only after warming up, when the muscles are warm and less likely to tear. The most effective method of warming up is slowly going through the actual motions of the exercise or work to be performed at a relaxed pace for 3 to 10 minutes. A person should then stretch after warming up or exercising, and each stretch should be comfortable enough to hold for a count of ten. Stretching lengthens muscles and tendons, and allows longer muscles to generate more force around the joints, contract more efficiently, and perform better. Stretching should be performed for at least five to ten minutes prior to work. To make this time truly effective follow these tips:
Back: Back injuries are some of the most common injuries in the workplace today. The back is composed of the largest and strongest muscle group in the body. This is why traditionally people will "over-work" their back. It is recommended to take 1-2 minutes to stretch your back.
Bend slowly, side to side (20-30 seconds). Place your hands on your lower back, bend your neck back and arch your back (20-30 seconds). Place your legs together and slowly bend down and try to touch your toes (hold for 20 seconds). Slowly twist your torso and upper body side to side (20-30 seconds).
Legs/Knees: Legs and knees are under a great deal of stress from carrying heavy loads, squatting, repetitive kneeling, etc. It is recommended to stretch your legs and knees for at least 1-2 minutes.
Stand on one leg, reach behind your back and pull your foot up and forward (20-30 seconds each leg). Spread your legs and bend down and try to touch the ground (20-30 seconds).
Shoulders: Shoulders get tired and achy and can be a nagging injury that will plague you for the rest of your life. It is recommended to at least stretch your shoulders for 1-2 minutes.
Extend your arms and make large, slow circular motions with your arm. First forward, then backwards (20-30 seconds each arm). Grab the opposite elbow and pull the elbow across your body to stretch your shoulder muscles (20-30 seconds each arm).
Neck: The neck muscles get extremely fatigued and sore, especially when working in cramped spaces or working in a position that requires you to look at an upward angle. (It is recommended to stretch your neck for at least 1-2 minutes.)
Make a slow circular motion by rotating your head first clockwise, then counter clockwise (20-30 seconds each direction). Place your hand on one side of your head and use your neck muscles to push against your hand, then
switch and push from the other direction (20-30 seconds each direction).
Conclusion: A regular program of exercise will help to strengthen muscles which will help prevent muscle strains and soreness. Alternating exercises or work tasks on a daily basis will allow muscles to recover, prevent injuries, and promote a higher level of fitness. Always consult your doctor before beginning a program of exercise.
Employee Safety Suggestions and Specific Workplace Hazards: _____________________________________________________________________
Personnel Safety Violations: _______________________________________________________________________________________________________
Employee Attendance: (Names or signatures of personnel who are attending this meeting)
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Instructor's / Supervisor's Signature: _______________________________________________
Instructor's initials: _______________ Date: _____/_____/_____ Time: _____:_____ AM / PM
The first aid information provided is intended to be general in nature and is based upon the "best available" guidelines. No results either general or specific are represented or guaranteed. These guidelines do not supercede local, state, or federal regulations and must not be construed as a substitute for, or legal interpretation of, any OSHA regulations.
ANSWERS TO EMPLOYEE QUIZ: 1) B, 2) C, 3) A, 4) D, 5) C, 6) A
M43 ? Safety Services Company -This document may not be reproduced in any way without the express permission of Safety Services Company.
Safety Services Company-Safety Meeting Division, PO Box 6408, Yuma, AZ 85366-6408 Toll Free (866)204-4786
Nombre de Compa??a: ___________________________ Localidad del lugar de trabajo: _____________________________
Fecha: _________ Hora Empezaron: _________ Hora Terminaron: _________ Instructor/Supervisor: __________________
T?pico M43: La Importancia de Estiramientos
Introducci?n: Trabajadores en el campo de construcci?n generalmente comienzan su d?a temprano. No es raro estar trabajando en el sitio de trabajo antes de las 6 a.m. Nos costamos con la espalda dolorida, rodillas tiesas y hombros adoloridos todo esto por un duro d?a de trabajo. No es raro conducir m?s de una hora al sitio de trabajo y salir del veh?culo m?s r?gido que cuando empezamos. ?Todo esto es raz?n porque es importante estirar sus m?sculos antes de empezar otro d?a de trabajo!
Sugerencias de estiramiento pre-trabajo: Las personas deber?n estirarse solamente despu?s de un calentamiento, cuando los m?sculos est?n calientitos y menos probables de romperse. El m?todo m?s efectivo de calentamiento es, lentamente pasando por los movimientos del ejercicio mismo o trabajo que se llevara a cabo y en un paso relajado de 3 a 10 minutos. Cada estiramiento deber? ser bastante confortable para mantenerlo por una cuenta de hasta diez, esto estira los m?sculos y tendones y, permite los m?sculos largos generar mas fuerza alrededor de las coyunturas, contraerse m?s eficaz, y trabajar mejor. En orden de evitar estirones de m?sculos, es importante estirarse cinco a diez minutos antes de trabajar. Para hacer ese tiempo verdaderamente efectivo sigue estas sugerencias:
Espalda: La espalda esta compuesta del grupo de m?sculos mas grandes y fuertes del cuerpo. Esto es el porque tradicionalmente gente sobre trabajan sus espaldas. Lesiones de espalda son las heridas m?s comunes en el campo de construcci?n hoy en d?a. Es recomendado tomar 1-2 minutos para estirar su espalda.
D?blese lentamente, lado a lado (20-30 segundos). Coloca tus manos en tu espalda inferior, dobla tu cuello atr?s y arca tu espalda (20-30 segundos). Coloca tus pies juntos y lentamente d?blate tratando de tocar los dedos de los pies (20 segundos). Lentamente gira tu torso y cuerpo superior lado a lado (20-30 segundos).
Piernas/rodillas: Piernas y rodillas est?n bajo mucho estr?s por cargar o sostener cargas pesadas, haciendo sentadillos, hinc?ndose repetidamente, etc. Es recomendado estirar sus piernas y rodillas por lo menos 1-2 minutos.
Pararse en una pierna, tome su pie detr?s de usted, doblando la pierna, y jalelo hacia delante (20-30 segundos cada pierna). Extienda sus piernas y d?blese tratando tocar la tierra (20-30 segundos).
Hombros: Los hombros se cansan y ponen dolorosos y puede ser una lesi?n fastidiosa que te molestara por el resto de tu vida. Es recomendado por lo menos estirar tus hombros 1-2 minutos.
Haga movimientos circulares grandes y lentos con sus brazos. Primero hacia delante, despu?s hacia detr?s (20-30 segundos). Agarre el codo opuesto y jale el codo a trav?s su cuerpo para estirar los m?sculos del hombro (20-30 segundos cada brazo).
Cuello: Los m?sculos del cuello se ponen extremamente fatigados y dolorosos, especialmente cuando trabaja en espacios apretados o trabajando en una posici?n que requiere que te fijes en un ?ngulo hacia arriba (es recomendado que estire su cuello por lo menos 1-2 minutos).
Haga un lento movimiento circular girando su cabeza primero de izquierda a derecha, luego de derecha a izquierda (20-30 segundos cada direcci?n).
Coloque su mano un lado de su cabeza y use los m?sculos del cuello para empujar contra su mano, luego cambia y empuje hacia la otra direcci?n (20-30 segundos cada direcci?n).
Conclusi?n: Una programa regular de ejercicio ayudara reforzar los m?sculos lo cual ayuda prevenir estirones y dolor. Cambiando de ejercicio y tareas de trabajo diariamente permitir? que se recuperen los m?sculos, prevenir lesiones, y prometer un nivel alto de salud. Siempre consulte su medico antes de empezar una programa de ejercicio.
Sugerencias de empleados de seguridad y espec?fico peligros del lugar de trabajo: ___________________________________________
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Asistencia de empleados:
(Nombres o firmas de personal presentes en esta junta)
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Firma del Gerente/Supervisor: _____________________________________________________________________________________
Iniciales del instructor: __________ Fecha: __________Hora: __________ AM/PM
Esta pauta no remplaza regulaciones locales, estatales o federales y no deben ser interpretadas como substituci?n, o interpretaci?n legal de las regulaciones de OSHA.
RESPUESTAS DEL EXAMEN DEL EMPLEADO: 1) B, 2) C, 3) A, 4) D, 5) C, 6) A
M43 ? Safety Services Company-este documento no puede ser reproducido en cualquier manera sin expresado permiso de Safety Services Company
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