Click To View Our COVID-19 Protocols

Home » TEN COMMANDMENTS FOR SAFE BODY MECHANICS

TEN COMMANDMENTS FOR SAFE BODY MECHANICS

Jul 28, 2020

 Evaluate what you want to do and plan before you do it.  Look at the environment.  Make sure your path is clear and you can easily move what you want to move from point A to point B

  1. Size up the load! Get a sense of how heavy something is before you try to lift or lower it to yourself.  You may need another person to help if the load is too heavy for you and would potentially hurt you if you tried it yourself.
  2. Check your footing. Your feet should be apart to give you a broad base of support for better balance and stability.  Keep one foot in slightly in front of the other will give you a leverage point in which to pivot or turn while holding the object versus feet equal distance apart.
  3. Move CLOSE to object you need to move. Instead of reaching from a distance away from the body (which greatly increases stress on the spine), move in and hold object close to your center of gravity (between bellybutton and pelvic area)
  4. Do not use back muscles.  Bend hips and knees and keep back straight.
  5. Use your “work” muscles (thigh muscles) by straightening your legs. Leg muscles are large and meant for work in contrast to thinner postural muscles of the spine.
  6. Be SMOOTH and SYNCHRONIZED to avoid strain by jerky movement. If working in group of 2-3, it’s a good idea to agree on timing of a lift such as a count of “1,2,3,lift”.
  7. TURN instead of twist! Shift position of your feet to turn and shift direction. Do not twist your body while carrying a load.
  8. Don’t lift if you can pull or push. It is safer and easier.
  9. Keep loads balanced when moving so you are not being pulled to one side.
  10. Teach and Preach to others on how to move safely.

Optimal Physical Therapy and Sports Performance is dedicated to educating the public on how to avoid injury.  We can also help you if you are injured.  Do not live in pain.  Call us at 724-779-1300.

Similar Articles

Tips for Tennis and Pickleball Athletes of all Ages

Tips for Tennis and Pickleball Athletes of all Ages

Millions of people enjoy engaging in these sports.  Both offer many health benefits including an aerobic workout that can release endorphins and reduce stress, a shot of sunlight to up the Vitamin D helping our immune and skeletal systems as well as placing us in an...

TMJ Problems?  Physical Therapy Solutions are available

TMJ Problems? Physical Therapy Solutions are available

TEMPOROMANDIBULAR  JOINT  PROBLEMS AND INTERVENTION   Do you have pain in the jaw or in the region in front of your ear that is brought on by clenching or grinding your teeth, chewing or yawning?   You could be experiencing temporomandibular joint (TMJ)...

Your Golf Clubs Are Ready for the Season, Are You?

Your Golf Clubs Are Ready for the Season, Are You?

Your Golf Clubs Are Ready for the Season, Are You?   By Patrick Sheehy, MS, PT   With the warm weather closely approaching Western Pennsylvania, golfers are anxiously cleaning their clubs and shoes in preparation for the first tee.  For many of us, the equipment...