• 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.

• 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.

• 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.

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

• 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.

• 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.

• 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.

WATCH OUT FOR:

• Yawning or statements of feeling drowsy
• Impatience and slow reaction times
• Sore or heavy eyes
• Sweaty hands, hunger, thirst or cramp
• Humming in the ears
• Not remembering the last few tasks
• Lapses in attention or reduction in performance
• Working two or more jobs can impact on a person by increasing the risk of pain and injury and decreasing the time available for recovery. It is essential that rest is taken.

• 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.

• Take a break every two hours - walk around and stretch
• Nap for up to 20 mins, preferably not in the driver's seat
• Plan your trips - avoid driving for more than six hours per day
• Get good quality sleep prior to driving
• Avoid night time driving and driving when you would normally be asleep
• Share the driving
• Eat well balanced meals at normal meal times
• Keep hydrated.

Switch your cellphone to voicemail before you start to drive.

Pull over if you need to:

• check your map
• eat, drink or smoke
• fill in your logbook
• use your cell-phone
• put in a new CD/or change radio station.

Remember it’s better to be late than not arrive at all!

• Stop and take a break as soon as it is safe
• Pull over and walk around for 5 minutes

If you’re still tired after that…

• Powernap for 20 to 40 mins in the passenger seat
• Use your cell phone as an alarm clock to wake you up
• Walk around afterwards until you feel clearheaded BEFORE driving again.

• Wearing your seatbelt means you’re much more likely to survive a crash.
• Wearing your seatbelt is the law!*
• A damaged belt can break or stretch in a crash.
• Replace yours if it is:
  • Frayed, cut or holed
  • Stiff and brittle
  • Floppy and stretchy
  • Falling apart from sun damage. 

* Seatbelts must be worn in all trucks registered October 2003 or later, and in earlier models if a seatbelt is fitted.

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.