• 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.

• 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.

• 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.

• 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.

• 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.

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.

• 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.

• Healthy foods provide energy to function and sleep well. Eat 5 servings of fruit and vegetables daily
• Alcohol negatively influences quality of sleep, wait till days off to drink alcohol
• Caffeine is a stimulant and only good for short term use
• If you're tired, only sleep can improve your concentration
• Avoid caffeine for at least three hours before trying to sleep.

• SWEAT: Dry off with a towel and redress to remain warm\
• MEAL TIME: Restore energy and fluids
• ON THE BOARD: Rest your back, rolled towels for neck and back support
• KEEP STRETCHING: Gently stretch out while resting on your back
• ON YOUR FRONT: Lie face down, gradually prop up elbows and relax lower back.

• Reverse postures and positions held during shearing by lying down on back or front (legs out straight) – straightening spine
• Go for a walk
• Avoid prolonged sitting and if you have to support your lower back
• Practice Smart Tips stretches including back extension and leg stretches
• Eat some high energy food at the end of the day.

PREVENT STIFFNESS:

• Wipe away sweat
• Take a walk to warm down

• Shower
• Dress according to weather in dry clothes

REPLACE LOST FLUIDS:

• Drink water or weak cordial
• Alcohol, coffee or tea are not fluid replacement
• Morning and evening weighing will detect fluid loss: 1kg = 1 litre

BACK CARE:

• Lie on your back, use rolled towels for neck and back. Bend knees up with feet on the ground.

• DAGGED
• DRY
• DRAFTED
• EMPTY

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.