• Stand with feet hip-width apart, knees comfortably bent
• Upper body upright, relaxed and moving freely
• Move weight from one foot to the other 10 times.

• Stand with one foot in front of the other
• Keep upper body upright, relaxed to move freely
• Move weight from front to back foot 10 times.

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

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

• Stand with knees slightly bent, then straighten one leg out in front of you, toe up
• Tighten abdominals and bend forwards gently
• To stretch more put front foot on raised surface.

• 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.

• 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 your knees keeping head up, bottom out
• Aim to keep knees over your toes
• Hold position for 3-5 seconds, repeat 10 times.

OF DISCOMFORT, PAIN AND INJURY

• Report all discomfort, pain or injury (eg aching, tingling, stiffness, twinges) as early as possible to your manager
• Discomfort and pain is common and does not always signify damage
• Inactivity often makes the problem worse
• Let’s work together to identify and address all the contributing factors to your problem
• If concerned, inform your manager and seek medical advice.

• 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.

• Stay active
• Continue daily activities
• Return to work as soon as possible
• Modify activities that aggravate pain
• Use pain relief regularly
• Avoid bed rest
• Stay positive
• Learn to relax

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.

Note that sandals and scuffs are generally not suitable for patient handling.

TRANSFERS TO BE AVOIDED ARE:

• Any full body lifts, i.e. where healthcare workers are supporting the full weight of the patient e.g. top and tail, cradle lift
• Hooking under the arms
• Front assisted pivot.

Refer to the NZ Patient Handling Guidelines for further information.

• Think and plan before lifting/handling
• Keep loads close to body
• Adopt a stable position
• Get a good hold
• Avoid bending your back
• Avoid twisting or leaning sideways
• Keep your head up when handling
• Move smoothly
• Put down load then adjust its position.

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.