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