• Relax shoulders and with elbow bent, bend wrist back so palm faces forward
• Hold hand and gently straighten elbow stretching fingers back and down.

• Relax shoulders, elbows bent, use one hand to bend the other wrist, palm facing down
• Hold hand and gently straighten elbow, stretching fingers back and down
• Repeat other side.

• Sit tall, reach for the ceiling
• Take one hand down back, with the palm flat
• Use other hand to gently pull elbow in to increase the stretch.

• Stretch every hour - move in opposite direction to your work positions
• Stretch 2-3 times each side
• Move gently into stretch and hold for 10-15 seconds
• Breathe out slowly with each stretch, let go gently
• Make sure you only feel the stretch in the highlighted area
• After static work any action is good – swing arms, move hips, ‘wriggle’
• Aim to do all stretches at least daily to maintain flexibility.

• Stand tall on one leg
• Pull opposite knee up towards chest keeping an upright position.

• Stand with one heel on a stable surface, knees slightly bent
• Bend forwards gently
• Keep head up and bottom out/back.

• Using support, stand on one leg
• Keep knees side-by-side, bring heel towards your buttock
• Try to keep your back straight.

• Before starting work do warm-up stretches
• If your work is very strenuous, start work gently and build up steadily
• If this is not possible, do a few minutes of light aerobic activity to warm your body up before starting
• If you end your day with strenuous work, cool down with some light cardio exercise and stretches.

• Lean into a wall with one foot in front of the other (shoulder width apart)
• Lean onto front leg, heels on the ground, back knee straight.

• Lean into a wall with one foot in front of the other (toes forwards)
• Lean onto front leg, heels on the ground, bend back knee.

• Stand with feet hip-width apart, leaning on a stable surface.
• Curve backwards to stretch back into extension.

• Pre-season /pre-work fitness will help prevent discomfort and pain and help you do your job better such as, jogging, arm strengthening, etc
• At the start of each new task/season, pace yourself.
• Start slow and build up so your body can adjust to the work. If you go too hard and fast you may injure yourself and not be able to continue
• Remember each day to warm up and cool down
• Stretch regularly through the day.

• Dehydration can make you fatigued, affect judgement, cause cramps, heat stress or heatstroke. Even low levels can cause problems
• Drink water regularly throughout the day. 1.5 to 2 litres is usual, but your fluid needs will vary depending upon your activity levels, temperature, humidity etc
• If you're sweating a lot you need replace extra fluids regularly
• Avoid overloading on coffee, tea and fizzy drinks they may make you lose water
• Urine should be 'light straw' coloured.

• Healthy foods provide energy to function and nutrients to help you stay well
• Eat plenty of fruit and vegetables every day
• Drink water regularly throughout the day
• Drink more if high temperature and/or heavy activity means you sweat a lot

• Take lunch breaks away from your work area. Your digestion works best when you are relaxed.

• Find positive ways to deal with stress at work and home
• Face up to the big issues, e.g. family/relationship, financial and health. Get professional help/counselling if you need it
• Stay positive. Managing a stressful situation well can make you feel good
• If your work is stressful, tell your boss
• Healthy food, plenty of sleep and exercise are vital
• Alcohol and tobacco reduce your ability to cope with stress
• Allow yourself time to relax and recover from stress. Schedule fun times!

• Identify and report sources of excess noise
• Ensure noisy machinery is maintained regularly
• Always wear appropriate hearing protection when working, keep it in good condition and replace it when worn.

• People
• Environment
• Process
• Communication
• Plant

ENSURE THAT:

• Talk to your supervisor: report any discomfort/pain and ask if there are any alternative jobs/rotations that may help
• Breaks: are taken regularly (and rest at break time) and, between break times, do short (1-5 secs) micropauses
• Exercises: are done before work starts (warm up and stretch), during breaks (stretch) and after work (cool down and stretch)

• Recovery time: between episodes of work, ensure your body gets chance to recover by not doing similar activities outside of work. Don’t take on extra jobs/work. Make sure you get good amount of rest
• Health: ensure you eat well and drink lots of water
• Take prescribed medication as directed.

FIRST TWO DAYS - USE R.I.C.E.D.
REST: To limit further damage, avoid moving the injured part as much as possible.
ICE: Put ice in a damp towel and place on the injured part for 20 minutes. Do this every two hours for the first 48 hours after injury.
COMPRESSION: Bandage the injured part between ice treatments.
ELEVATION: Keep the injured part raised as much as possible.
DIAGNOSIS: If pain or swelling isn't significantly less after 48 hrs seek professional medical help.

FIRST THREE DAYS - AVOID H.A.R.M.

HEAT: Avoid hot baths and showers, saunas, hot water bottles, heat packs and liniments.
ALCOHOL: Alcohol increases bleeding and swelling at the injury site and delays healing.
RUNNING: Don't exercise the injured part for 72 hours unless approved by a medical professional.
MASSAGE: Massaging an injury in the first 72 hours can slow down recovery.

SEEK MEDICAL ADVICE IF YOU HAVE:

• Severe, unremitting night-time pain
• Severe burning pain with associated pins and needles
• Significant loss of weight over a period of weeks to months
• Significant trauma (e.g. fall from a height, motor vehicle accident, crush, etc.)
• Feeling systematically unwell – e.g. with fevers, night sweats, flu-like symptoms.

SEEK MEDICAL ADVICE IF YOU HAVE:

• Obvious swelling or lump/s
• Redness – especially around joint/s
• Several different joints being affected at the same time
• Skin rash associated with joint pains
• Significant visible bruising in the affected area
• Paralysis or significant loss of function of the limb or part of the limb.