SOLErgonomyHandbook
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SOL Ergonomy
Handbook
2 SOL ERGONOMY HANDBOOK
Contents
SOL Ergonomy Handbook ......................................................................3
Good posture and lifting ........................................................................5
Cleaning towel and mop wiper for surfaces as tools ..............6
Mop wiper (for surfaces) for horizontal
and vertical surfaces as a tool .............................................................8
Mop wiper as a tool ..................................................................................10
Furniture mop as a tool ..........................................................................12
Scrubber drier as a tool ...........................................................................13
Vacuum cleaner as a tool ......................................................................14
Cleaning a toilet seat ...............................................................................15
Making beds .................................................................................................16
Emptying waste bins ...............................................................................18
Lifting technique ........................................................................................20
Lifting a heavy load ...................................................................................21
Street broom, rubbish grabbers, rubbish deposit,
rake and blower as tools ........................................................................22
Guarding and security operations by car and on foot ............25
Guard’s surveillance work .....................................................................26
Lifting heavy loads in a laundry ..........................................................28
Lifting light loads in a laundry ............................................................29
Lifting rolled up rugs ................................................................................30
Lifting laundry bags ..................................................................................32
Lifting loads above shoulder level .....................................................33
Vertical steaming and ironing ............................................................34
Rolling of textiles .......................................................................................36
Editorial Board
Irma Repo Terveystalo, Tiina Lehtola-Ruuska and
Merja Oljakka SOL Palvelut and Raisa Örn SOL Pesulapalvelut.
In the photographs:
Tiina Lehtola-Ruuska, Raisa Örn and Miklas Suokas.
www.sol.fi
3
SOL Ergonomy Handbook
THE PURPOSE of the SOL Life wellbeing at work
programme is to ensure the occupational safety,
work fitness and well-being at work of every SOL
employee. At SOL, we want to provide comprehensive
orientation for our personnel.
Ergonomic and safe working is an important
part of a successful orientation in order to ensure
that the employees know how to use the tools,
machines, detergents and auxiliary equipment in
an appropriate and safe way.
Ergonomics and correct ergonomic methods
help us prevent sickness absences that are often
caused by strain injuries of the musculoskeletal
system or insufficient recovery.
SOL Ergonomy Handbook gives you great tips
in occupational safety, work fitness and wellbeing
at work.
The handbook views ergonomic actions first
and foremost as preventative occupational
health and safety work. Machines, devices and
equipment that are as highly suitable as possible
for human use reduce the risk of accidents and
health hazards at work when the employee uses
them properly. The central themes of ergonomics
include correct work positions and movements,
lifting and carrying technique, grips on tools and
movements promoting the body’s recovery.
body’s recovery more efficient during the working
day.
Work movements and ways of working are
learnt on the job. Similar work movement may
be repeated thousands of times during one day.
That is why learning the correct work movements,
work positions and ways of using tools is
crucial.
Successful orientation and learning the work
movements is important especially in the beginning
of your career, but also during it. It takes
time to get rid of old ways of working and habits.
Purpose and objective of the handbook
The purpose of this handbook is to give you instructions
for your work. When you comply with
these instructions, you can reduce the stress on
your body and make recovery more efficient.
The objective is that you train and learn how to
use the guided ways of working and make your
Take care of
your recovery
and you will
cope better.
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4 SOL ERGONOMY HANDBOOK
Learn one new way of working at a time, take
time to train and learn new things.
Recovery and well-being
Take care of your recovery and you will cope
better. Have breaks, eat and sleep sufficiently.
Find a sport you like and exercise.
For instance, if you walk a lot in your work,
make your recovery more efficient by swimming.
If you sit for many hours, go for a walk. If you feel
like your muscular strength is not sufficient, do
exercises at home or at the gym to improve your
muscular strength.
Good physical fitness, including stamina
or the fitness of your cardiovascular system,
muscular endurance, mobility, balance and
coordination, create the foundation for a healthy
body. Unfortunately physical well-being cannot
be stored, which means it has to be maintained
continuously.
Occupational health services will provide you
with exercises suitable just for you and your
profession.
Set the pace for your working day
Set the pace for your working day and exercise
during your breaks. You can do them in the lift or
when changing work tasks, for instance.
Brisk and light exercises invigorate muscle
groups that have been strained by work. More
efficient circulation in tissues takes blood rich in
oxygen to muscles, replenishes muscles’ energy
reserves and removes waste products at the
same time. This means your recovery will be
more efficient.
In addition to good circulation, also regular
meals and snacks promote the recovery, creation
and strengthening of tissues. Eat at regular intervals
of around 3 hours. You need regular energy
intake in your work to have the energy to do it.
Make sure you sleep enough. Most people
should get 7–8 hours of sleep every night.
Rest is a significant factor for the well-being
of your mind and your body. When resting, your
body recovers and seeks a new balance after the
day’s strain.. •
Most people
should get
7–8 hours of
sleep every
night.
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Good posture
= body’s central position
Neck
Lifting technique = keep your back
straight, bend forward from the hips
Shoulder
Body
leans
forward
Maintain a
natural curve in
your lower back
Hip bends
Elbow
Thoracic spine
Curve in your
lower back
Knee
bends
Forearm
Hip
Golfer’s lifting technique = extend
one leg back
Maintain a
natural curve in
your lower back
Knee
Extend
one leg
back
Ankle
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6 SOL ERGONOMY HANDBOOK
Cleaning towel and
mop wiper for surfaces
as tools
The strength for using cleaning towels and mop wipers (for
surfaces) comes from your legs. Avoid reaching and wide
movements of the shoulder joint! Avoid a working position in
which your arm is far away from your body!
Recommended way of working:
• increase the reach of your arm by getting close to the object
• brace your other hand against the surface, the edge of the sink,
toilet seat’s water tank or wall
• keep your wrists in a central position,
neck and back in good posture
• wipe the surface with both your left and right hand
• use a mop wiper (for surfaces) always when it is possible
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Recovering exercise:
• good posture
• lift your shoulders up and back – relax, repeat 5–10 times
• circulation in deltoid muscles becomes more efficient
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8 SOL ERGONOMY HANDBOOK
Mop wiper (for surfaces)
for horizontal and vertical
surfaces as a tool
The strength for the movements comes from your legs. Your arms
and hands guide the movements of the mop. The work movement
runs from top down. It’s easy to reach an object with a mop wiper,
which means that your shoulder joints and shoulders are under
less strain than when wiping with a towel.
Recommended way of working:
• maintain good posture
• use the strength in your legs to move the tool
• at lower levels, work with your side to the vertical surface
and in upper levels, face the surface
• keep your wrists, neck and back in a central position
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Recovering exercise:
• good posture i
• press your hands towards the floor – you will feel
a stretch in your pectoral muscles
Take time for
the exercising
and learn one
new way of
working at
a time.
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10 SOL ERGONOMY HANDBOOK
Mop wiper as a tool
The strength for the mop’s movements comes from your
legs. Your arms and hands guide the movements of the mop.
The upper hand holds the mop lightly. Vary your mopping
movements: this way you can divide the strain more evenly
on your entire body. Pushing the mop is the lightest way of
working.
Recommended way of working:
• keep your back straight and do the movements of the mop
using the strength in your legs – by walking
• keep your arms and hands close to your body, the lower hand
guides the mop together with the legs and the upper hand
gently follows the mop’s movements
• keep your eyes forward
• sit down when it is possible, you can mop
under surfaces when sitting down
• use a small scrubbing towel for stain removal
– scrub with your foot
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11
Recovering exercise:
• hand and little finger are against the wall
– you can feel the stretch in your biceps
• place the mop’s shaft behind your back and pull your lower hand slightly
upwards – you can feel the stretch in your shoulder, repeat 5 times
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12 SOL ERGONOMY HANDBOOK
Furniture mop
as a tool
It’s easy to reach objects with a furniture
mop, which means that your arms, neck
and shoulders are under less strain than
when wiping with a towel.
Recommended way
of working:
• good posture
• extend your entire body when looking up
• use the strength in your legs
to move the tool
• keep your arms and hands close
to your body
Recovering exercise:
• hand and little finger are against the wall
– you can feel the stretch in your biceps
• place the mop’s shaft behind your back and pull your lower hand slightly
upwards – you can feel the stretch in your shoulder, repeat 5 times
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13
Scrubber drier
as a tool
The strength for steering and pushing the
cleaning machine comes from your legs.
Hold the steering handles in a light grip.
Make sure that the machine works as it
should and that the wheels and steering
equipment are in order!
Recommended way
of working:
• good posture – walk with your back
straight
• adjust the steering handles so that your
shoulders are relaxedt
• keep your eyes forward, avoid tilting
your head to the side
• turn the machine by using the strength
in your legs
Recovering exercise:
• lean to the wall and extend your leg back – you can feel
a stretch in your calf
• shake your arms until they’re relaxed
Set the pace for
your working
day and exercise
during your
breaks. .
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14 SOL ERGONOMY HANDBOOK
Vacuum cleaner
as a tool
The strength for the vacuuming movements
comes from your legs. Avoid a strong tearing
movement backwards with your arm! Use the
adjustable shaft. Ensure that the nozzle is intact
and that it slides on the floor with as little
friction as possible!
Recommended way
of working:
• keep your back straight and vacuum by combining
the movement in your arms, hands and legs
• there is a small backward movement in the
shoulder and your arms and hands are close to
your body
• keep your eyes forward, avoid continuous
extreme stooped position in your neck
• use the golfer’s technique when vacuuming
from underneath surfaces
• decrease the strain on your back
– brace your hand against surfaces
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Cleaning a toilet seat
Work downwards from up. Use a toilet brush
with a long stem.
Lower yourself using your legs: squat down or
use the golfer’s technique. Support your back’s
position straight – bend only at the hips and
knees
Recommended way
of working:
• brace your other hand against the surface,
the edge of the sink, the water tank or wall
• keep your wrists in a central position, neck
and back in good posture
• wipe the surface with both your left
and right hand
• use the golfer’s technique – your back will
remain in a good position
Recovering exercise:
• put your fists against the small of
your back as support
• bend your back calmly backwards,
repeat 3–10 times
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16 SOL ERGONOMY HANDBOOK
Making beds
When making beds, burden your legs. Keep your back straight.
In reaching work phases, you the golfer’s lifting technique.
Learn the golfer’s technique with both legs. Plan the work
order so that working around the bed is smooth. Place the
supplies so that you can put on the pillow cases sitting down.
This gives a moment of rest and recovery to your back and legs.
The recommended way of working
with the undersheet
• use your legs, keep your back straight
• in tight spaces, use the wall for support
• in phases that require reaching, use the golfer’s technique
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Recommended way of working
when handling the duvet cover:
• use your legs, keep your back straight
• roll the duvet inside the duvet cover
• keep your arms below shoulder level
Recovering exercise:
• put your fists against the small of your back as support
• bend your back calmly backwards, repeat 3–10 times
• sit down, rest one hand on your thigh and extend your
spine – twist your thoracic spine and lift your arm to the side,
repeat 5–10 times
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18 SOL ERGONOMY HANDBOOK
Emptying waste bins
Use the lifting technique or the golfer’s technique!
The golfer’s lifting technique is a good way of saving your
back, when you have to bend down repeatedly.
Learn the golfer’s technique with both legs.
Plan your work so that you can avoid lifting things
repeatedly.
Recommended way of working::
• keep your back straight
• squat down, use the golfer’s lifting technique
or sit down
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Recovering exercise:
• put your fists against the small of your back as support
• bend your back calmly backwards, repeat 3–10 times
• stretch the muscles in your fingers and wrists
Learn
the golfer’s
technique
with both
legs.
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20 SOL ERGONOMY HANDBOOK
Lifting technique
The strength for moving a load comes
from your legs and core
Recommended way
of working:
• plan where you will lift and
place the load
• go close to the load and plant your feet
firmly, keeping them apart
• keep your back straight (keep a natural
curve in your lower back) and perform
the lifting/lowering with your legs
• move with the load only when you are up
• with a light load, use the golfer’s technique,
extend one leg back
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Lifting a heavy load
The strength for the lifting comes from
your legs and core
Recommended way
of working:
• plan the lift
• go close to the load
• take a firm position with your feet
• bend your body forward from your hips,
keep your back straight
• do the lifting with your legs
• moving the load up or down or horizontally
is done with your legs
• move a heavy load with another person
Recovering exercise:
• put your fists against the small of your
back as support
• bend your back calmly backwards,
repeat 3–10 times
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22 SOL ERGONOMY HANDBOOK
Street broom, rubbish
grabbers, rubbish deposit,
rake and blower as tools
Choose tools that are the correct height for you. The shaft of
the rubbish deposit must be long enough for you to work with a
straight back.
Recommended way of working:
• work with your arms and hands close to your body
• take a few steps and get close to the object
• take turns sweeping with your right and left hand
• leaning forwards starts from your hip joints
• pick the rubbish to the deposit with the grabbers – keep
your arm and hand close to your body
• take a few steps and get close to the object
• when you use a blower, turn your side towards the area to be
cleaned and support your arms on your body – this way your
arms will have a good support
• leaning forwards starts from your hip joints
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Recovering exercise:
• lean your arm against a wall, turn your body – you can feel the stretch in your pectoral muscles
• bending your wrists, extending and flexing them
• you can feel the stretches in your forearms and fingers
• put the shaft of the broom on your shoulders, keep your knees a little bent and hips facing
forward, turn your thoracic spine, keep your feet legs and hips in place, the rotational motion
will relax your back
• take a wide underhand grip of the shaft of the broom and take your arms straight behind your
head or shoulders
• do the same exercise with an overhand grip
• repeat the motion 5 times
• you can feel the stretch widely in your arms and it will increase the mobility of your shoulders
Brisk exercise
during breaks
recover your
muscles during
the working day.
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24 SOL ERGONOMY HANDBOOK
Recovering exercise::
• take a hold of the broom’s shaft
• twist your arm (right arm in the figure) from in front of your chest down next to your body
– the grip on the broom’s shaft remains throughout the motion
• the other hand’s grip on the shaft is gentle (left hand in the figure) and the broom’s shaft slides
and twists against the hand
• you can feel the stretch in the forearm and wrist
• take a hold of the broom’s shaft
• the upper hand (right in the figure)
pulls the upper hand down
• you can feel the stretch in the
shoulder of the lower hand
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Guarding and
security operations
by car and on foot
Recommended way
of working:
• place your hands on the wheel and the
upper edge of the door for support – this
decreases the strain on the support leg and
prevents slipping
• the knee and foot of the support leg are
pointed in the same direction – this will
reduce any twisting motion in the knee
• adjust the car seat – support the curve in
your lower back well
• carry the briefcase close to your body – keep
your wrist in the central position
• tsupport the position of your back well –
avoid the body tilting to the side of the
briefcase
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26 SOL ERGONOMY HANDBOOK
Guard’s
surveillance work
Recommended way of working:
• work in the office (control room) both standing up
and sitting down
• adjust the back support to the natural curve of your
lower back and tilt the backrest backwards a little bit
• use the neckrest
• sit/stand close by – use the desk for supporting your hands
• keep your weight on your both legs when standing up
• when standing up, a flexible rug increases the work of
the muscles in your legs
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Recovering exercise:
• put your fists against the small of your back as support
• bend your back calmly backwards, repeat 3–10 times
• lean to the wall and extend your leg back or support the ball of your foot against a tyre
– you can feel a stretch in your calf
Eat every three hours.
You need a regular
energy boost
in your work.
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28 SOL ERGONOMY HANDBOOK
LIFTING TECHNIQUE IN A LAUNDRY:
Lifting heavy loads
in a laundry
The strength for moving a load comes from
your legs and core.
Recommended way
of working:
• plan where you will lift and place the load
• go close to the load and plant your feet
firmly, keeping them apart
• keep your back straight (keep a natural
curve in your lower back) – perform the
lifting/lowering with your legs
• move with the load only when you are up
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Recovering exercise:
• put your fists against the small of your
back as support
• bend your back calmly backwards,
repeat 3–10 times
Lifting light loads
Recommended way
of working:
• when moving a light load, use the golfer’s
technique – extend one leg back
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30 SOL ERGONOMY HANDBOOK
Lifting rolled up rugs
The strength for moving a load comes from your legs and core.
Move rolled up rugs close to the rug shelf. This decreases the time
of carrying the load.
Recommended way of working:
• plant your feet firmly on the ground, keeping them apart
• take the rolled up rug close to your body
• lift and turn the rolled up rug against the side of the roller cage
• keep your back straight (keep a natural curve in your lower back)
• carry the rolled up rug with two hands close to your body
• move with the rolled up rug only when you are up
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Recovering exercise:
• put your fists against the small of your back as support
• bend your back calmly backwards, repeat 3–10 times
Practising and
training is definitely
worth the effort.
You can repeat one
movement several
times during
a working day.
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32 SOL ERGONOMY HANDBOOK
Lifting laundry bags
The strength for moving a load comes from your legs
and core
Recommended way
of working:
• plan where you will lift and place the load
• plant your feet firmly on the ground,
keeping them apart
• brace your other hand against
the side of the roller cage
• pull the bag close to you or the edge of
the roller cage
• lift the bag so that it is close to your body
• keep your back straight
(keep a natural curve in your lower back)
• carry the bag with two hands close to your body
• move with the load only when you are up
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Lifting loads
above shoulder level
The strength for the lifting comes from your
legs and core.
Recommended way
of working:
• take a firm walking position with your feet
• take the objects and coat hangers with
two hands and find a good support from
your body
• lift with two hands
• keep your brachiums close to your body
Recovering exercise:
• hand and little finger are against the wall – you can feel the stretch in your bicep
• good posture
• take your shoulders up and back – relax, repeat 5–10 times
• circulation in deltoid muscles becomes more efficient
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34 SOL ERGONOMY HANDBOOK
Vertical steaming
and ironing
Steam as much as you can on the ironing board
and in the cupboard. This puts less strain on
your arms and shoulders.
Recommended way of working:
• adjust working height
• brachium is below the horizontal level
and wrist is straight
• keep your arms and hands close to your body
• when steaming the lower parts of a coat,
squat down
• steam as much as you can on the ironing
board and in the cupboard – this puts less
strain on your arms and shoulders
Move and transport objects
in cages with wheels.
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Recovering exercise:
• hand and little finger are against the wall
– you can feel the stretch in your biceps
• lstretch the muscles in your fingers and wrists
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36 SOL ERGONOMY HANDBOOK
Rolling of textiles
It’s recommended to sit down when doing this
phase of work – your legs will have some time
to recover.
Recommended way
of working:
• sit on the edge of the seat – this improves
your reach
• keep your arms and hands close to your
body and your shoulders relaxed
• fold long textiles standing up
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Recovering exercise:
• good posture
• take your shoulders up and back – relax, repeat 5–10 times
• circulation in deltoid muscles becomes more efficient
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