• 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.

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

• 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 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.

• 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.

• 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.

• Pre-season fitness activities such as jogging or arm strengthening exercises will help prevent discomfort and pain once you’re on the job
• At the start of each new task or season, remember to 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 (refer to the stretches on the other side of this sheet).

• Selection: right size/fit, adjusted to individual
• Equipment: right tool for the job
• Daily maintenance:

• Sharpen
• Clean
• Check – springs, screw tightness

If in any doubt, speak to your supervisor.

WEAR CLOTHING THAT:

• Allows free movement at shoulders, waist and hips
• Covers adequately in all situations
• Is comfortable and cool. 

YOUR FOOTWARE NEEDS TO:

• Be non-slip
• Provide support and protection to the foot.

• 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.

• Sharpening:

• Oiling:

• Cleaning:

• Replacing:

• 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.

• Wear comfortable low heel shoes
• Use an upright or slightly reclined chair
• Mix time spent sitting with standing and walking
• Make sure your work surface is a comfortable height

• Seek advice and guidance from an appropriately qualified health professional regarding specifics of back-care e.g. a Physiotherapist.

• For sleeping use a firm mattress or try a pillow underneath your knees
• Having the correct mattress (ie. firmness) is an individual thing – people with broader shoulders and hips may need a less-than-firm mattress so that spinal contours are well supported, especially in a side lying position.

THINGS TO AVOID: Extended bed rest, limiting movement because it causes pain, worrying about pain, staying off work.

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.