Mine Safety and Health Administration (MSHA) - Interactive Training - Material Handling Safety -Extension Exercises 3 and 4

U.S. DOL, MSHA, National Mine Health and Safety Academy

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Extension Exercises 3 and 4

slide062.jpg containing the following:

Manual Handling of Materials: Low-Back Injuries – Prevention and Recovery (continued)

Exercises for Back Care
Extension

Extension Exercise 3 (illustrations show person performing the exercise)

Extension Exercise 4 (illustrations show person performing the exercise)

Extension Exercise 3

Start lying on your stomach, chin resting on the floor (a). Then put hands under your shoulders. Now straighten your elbows and push up upper part of body as far as pain permits (b). Keep the pelvis, hips and legs completely relaxed. Try to extend your back as much as possible with your arms as straight as possible. Hold position for two to five seconds. Return to starting position. Increase the number of repetitions as you are able, to about ten times.

Extension Exercise 4

Stand with feet shoulder width apart. Place hands in hollow of your back, fingers pointing backwards (a). Now bend backwards at the waist, as far as you can, keeping knees straight (b). Hold position for two seconds, return to starting position. Repeat six times.