| Proper
lifting can strengthen your body and your spine. However, improper
lifting can cause spinal injury and debilitation. Each year, the
quality of life of millions of individuals is diminished due to
lifting injuries.
The following
are seven simple but profoundly important rules for lifting.
Carefully applied they will help you prevent injury.
- Stop
and think before you lift. Most lifting injuries occur when
you are rushed or preoccupied.
- Keep
heavy objects close to your body.
- When
lifting heavy objects practice:
- Spreading
your feet wide apart.
- Sticking
out your chest and tucking in your chin.
- Tightening
your stomach muscles.
- Keeping
your back upright.
- Bending
your knees not your back.
- Keeping
your shoulders parallel to the floor
as much as possible.
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- When
carrying a load over a long distance or for
a long time, shift the load occasionally from one side to
the other side and change position. Every half-hour put the
load down and stretch your arms over your head while breathing
in deeply.
- Do not
lift and twist your back at the same time.
- Do not
lean forward without bending your knees.
- Avoid
lifting objects above the level of your shoulders.
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An example
of the proper beginning
low lifting posture:
- Feet
are spread wide apart.
- Arms
straight.
- The
box is held close to your torso creating a short lever
for the lift.
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