• 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.

• Interlink hands behind back
• Draw shoulder blades down and back
• Lift hands away from the body to feel the stretch at the front of the chest.

• Stand with feet hip-width apart
• Reach up, clasp wrist
• Breathe in, as you breathe out lean sideways.

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

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

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

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

• Stand with feet hip-width apart, shoulders relaxed
• Bend knees, head up, bottom out
• Aim to keep knees over your toes
• Hold 3 -5 seconds, repeat 10 times.

• 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.

• 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.

• 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.

• Wear close fitting clothing; it is less likely to get caught in machinery
• Wear cotton or wool, natural fibres do not burn easily
• Wash your work clothes frequently to prevent skin irritation and rashes that may be caused by contact with dusts, oils, fuels, grease etc.
• Keep long hair tied back and avoid wearing rings, pendants and other jewellery that can get caught in machinery.

Eye protection requirements will vary depending on the task being undertaken.

• Make sure safety glasses are in good condition and fitted with side shields
• Wear a face sheild and safety glasses when using tools with composite blades such as hand held grinders, in case the disc shatters
• Wear fully sealed goggles and a face shield when using chemicals 
• Always wear a helmet when welding
• Wear UV protective safety glasses when assisting a welder.

When using compressed air, be aware of the risks to yourself and others around you. When using compressed air:

• Always wear eye protection and hearing protection, a dust mask may also be required
• Never point an airline at yourself or another person
• Never use it to clean or dry clothing while it is being worn
• Use safety clips or wire joins together to ensure hoses and fittings don’t fly apart
• Never use in the vicinity of hot work
• Always relieve the pressure before disconnecting tools or hoses from the system.

Ladders should comply with AS/NZS 1892 and should be labelled as such. It only takes a few minutes to check a ladder before you use it.

• Check that the stiles (sides) and rungs (steps) are in a good condition, not bent, damaged or loose and all rungs are in. Problems with stiles or rungs can easily cause the ladder to collapse
• Ensure the feet are not missing, worn or damaged or the ladder may slip
• Ensure locking devices on step or extension ladders are in a good condition and firmly fixed
• Check all rivets, welds, bolts etc that hold ladder together are in good condition / tightly secured.

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.