When you’re operating company equipment you’re responsible for your actions - so do yourself proud.

• Follow the site and road rules
• Always wear your seat belt
• Drive to conditions and within the speed limit
• Keep your driver’s licence and endorsements current.

• Ensure steps and handholds are in good condition
• Always maintain 3 point contact when entering or leaving a cab. Climb up, back down
• Know where your escape route is, and the cab emergency exits - participate in emergency drills
• Know the procedures used by emergency services in evacuations
• Is there anything else going on in the work area that might affect you?
• Check for uneven ground before getting out.

• If your cab is fitted with a seatbelt you must wear it
• Wearing your seatbelt is the law!
• Seatbelts must be in good condition and fit for purpose
• Some seatbelts may also provide ppostural support.

Ensure that your controls are:

• maintained in good working order
• easy to operate smoothly, requiring neither too much or too little force
• laid out so that those of greatest priority and frequent use are easiest to reach

Avoid having too many or varied controls to manage at one time, such as driving, attached equipment, computer, RT, telephone, clipboard, rear-view camera etc.

This can overload your mental capacity as an operator, which can result in fatigue and greater risk that you'll make a mistake.

Adjust your setup for YOU

• Seat height/angle so feet comfortable on pedals. Ankles, knees, hips at 90° or a little more.
• Back rest for good lumbar support, and relaxed work position. Not too upright or laid back.
• Seat suspension right for your weight/work conditions, neither too hard nor too soft/bouncy.
• Seat height and position of controls so arms are relaxed by sides, elbows at 90°-120° with wrists flat. Keep neutral positions where possible.
• Any screens, RTs or other equipment should be easy to use but not block visibility or movement.
• Change position regularly to prevent discomfort.

• 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.

• Take a break every two hours - walk around and stretch
• Take a powernap 15 - 20 mins
• Plan your work schedule for regular breaks
• Get good quality sleep prior to operating
• Eat well balanced meals at normal meal times
• Keep hydrated
• Recognise and manage the 1-3 pm 'sleepy period'.

• Pay attention to stress levels and muscle tension which can quickly lead to discomfort when operating. Deal with causes of stress.
• Use micropauses and stretches to release tight muscles, particularly for neck and hands. Shaking hands and arms may help to 'let go' tension.
• Avoid over-stretching or 'spanning' hands when two or more controls are used at once.
• Use big muscles rather than small muscles.
• Review design of awkward cab/control layouts
• Ensure that you get enough cardiovascular exercise - if you sit all day you need to get your limbs and blood moving.

• Ensure air conditioner and termperature controls are working
• Windows clean, good visibility
• Seats, armrests, wrist rests in good condition
• Appropriate shades, window tinting, visors and sunglasses to avoid sun strike, glare and in-cab reflections
• Beware of blind spots from pillars and fall over, roll over and cab protection gear.

• If you have been sitting for a long time, warm up before heavy handling
• 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.

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

• Sharpen
• Clean
• Check – springs, screw tightness

• Secure any loose items in the cab

If in any doubt, speak to your supervisor.

• Tuck chin in, slowly turn head to look over shoulder
• Repeat both sides.

• Tuck chin in, look straight ahead and take ear to shoulder
• Push opposite shoulder to the floor
• Repeat both sides.

• Sit tall
• Tuck chin in (keep eyes level and relax shoulders).

• 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.

• Sit tall on the edge of the chair and cross one leg over the other
• Turn chest towards crossed leg using arms for leverage.

• Sit tall, clasp hands above head
• Stretch palms up to the ceiling and lean back into chair.

• Sit with a straight back, drop arms to your side
• Relax neck and shoulders, shake hands
• Open and close hands
• 'Stop, drop, and flop' is a good relaxation reminder!

• 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.

• 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 (toes forwards)
• Lean onto front leg, heels on the ground, bend back knee.