SOLErgonomyHandbook

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. 

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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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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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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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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. 


• 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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• 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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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. 


• 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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• 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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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: 


• 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 




• 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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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! 


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 


• 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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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! 


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 


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 


• put your fists against the small of 

your back as support 

• bend your back calmly backwards, 

repeat 3–10 times 

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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 


• 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, 


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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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• stretch the muscles in your fingers and wrists 

Learn 

the golfer’s 

technique 

with both 

legs. 

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Lifting technique 

The strength for moving a load comes 

from your legs and core 


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 


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 


• put your fists against the small of your 

back as support 



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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. 


• 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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• 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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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 


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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Guard’s 

surveillance work 


• 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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• 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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LIFTING TECHNIQUE IN A LAUNDRY: 

Lifting heavy loads 

in a laundry 

The strength for moving a load comes from 

your legs and core. 


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 


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• put your fists against the small of your 

back as support 



Lifting light loads 


of working: 

• when moving a light load, use the golfer’s 

technique – extend one leg back 

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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. 


• 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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Practising and 

training is definitely 

worth the effort. 

You can repeat one 

movement several 

times during 

a working day. 

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Lifting laundry bags 

The strength for moving a load comes from your legs 

and core 


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 


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Lifting loads 

above shoulder level 

The strength for the lifting comes from your 

legs and core. 


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 


• hand and little finger are against the wall – you can feel the stretch in your bicep 


• take your shoulders up and back – relax, repeat 5–10 times 


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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. 


• 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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• lstretch the muscles in your fingers and wrists 

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Rolling of textiles 

It’s recommended to sit down when doing this 

phase of work – your legs will have some time 

to recover. 


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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• take your shoulders up and back – relax, repeat 5–10 times 


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