• Breaks are longer than micropauses
• Breaks include relaxation of muscles and stretches/movement for blood flow, and often a drink of water for hydration
• Breaks can be a different task type for 5 minutes every hour to provide task variation
• Breaks include your tea breaks when you will also eat, drink, take care of personal needs and have a longer rest.

• Micropause during computer use and other intensive manual tasks i.e. shelving and returns
• Micropause during work for 5-10 seconds every 3-4 minutes – put items down, let arms hang – then blood flows into busy muscles and allows comfortable work for longer
• Blood carries oxygen for muscles to work, and takes away lactic acid which makes muscles stiff and sore
• Make micropauses a part of your work method not a separate break
• 'Stop, drop, flop’ is a good micropause reminder.

• Lower screen if you are not a touch typist or you use the bottom of your glasses to see screen
• Use a phone headset if using phone and computer at the same time
• Try mousing with left hand (if mouse only works for right hand you may need another). It's easier to reach mouse from left of keyboard as numeric keypad is out of the way. In Control Panel: 
  • Change the main click button so you can use it with your left index finger
  • Slow down the speed of the double-click
  • Slow down the mouse pointer speed as this makes the mouse easier to control. 

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.

• Stand with feet hip-width apart
• Bend at knees and hips, allowing your body to drop forward if needing to reach low
• Keep spine straight, keeping lumbar curve by bending at the hips, bottom out
• Use the large and powerful buttock muscles to lift, keeping spine neutral
• This lifting method is the ‘semi-squat’ or ‘power lift’ and is better than ‘using your back like a crane’ or ‘using your knees’ to lift.

• If you have manual handling or safety equipment etc., use it. Equipment includes guillotines, shredders, trolleys, adjustable bins, sack barrows, ladders, compactus shelves, pallet jacks, and pallets
• Learn how to use it confidently
• Ensure it is maintained in good working order
• Do visual checks at each use
• Keep it available and easy to access
• Store safely
• Replace as necessary.

• Give the individual your undivided attention
• Listen without interrupting, don’t give judgment, focus on feelings, clarify what you are hearing
• Offer choices
• Ensure you have identified escape routes if de-escalation is not successful
• Provide back-up for involved staff
• Debrief after incident as a learning opportunity and to ensure staff are OK. Contact EAP or similar
• Ring Police if feeling threatened.

• Keep forearm/wrists flat and aligned if using wand
• Use a smooth motion
• Work at a steady and consistent pace – avoid rushing under pressure
• Avoid spinal twisting and over-reaching, slide items closer, have customer move items closer
• Take regular micropauses and use rest breaks, task variation
• Stretch regularly and keep fit
• Swipe books from different directions and vary your technique if possible.

• Lock wheels of mobile returns bins to keep them from moving
• Use lifting aids to raise items as high as possible
• Stand square to the bin with feet apart and knees slightly bent
• Adopt a neutral back posture, pushing bottom out so that you bend naturally from the hips
• Engage core abdominal muscles
• Lift a few items out of the bin at a time with relaxed arms, scooping items up with flat hands
• Hold items close to body
• Don’t twist, but move your feet to face the placement surface (bench or trolley).

• Take trolley to shelf, avoid holding and carrying
• If you need to hold items in your arms put them down before shelving them and limit holding time
• Avoid handling too many books at once
• Let the shelf take the weight of the books as much as possible, slide books
• When shifting books along row estimate load, break up into smaller chunks to create a gap
• Shelve books loosely for easy removal later
• Avoid bending down to reach low shelves, kneel or use a stool
• Use micropauses during your shelving shift
• Work with a neutral back posture.

• Keep forearms and wrists flat and aligned with wand handle
• Maintain a comfortable, not tight, grip on wand handle
• Use a smooth motion to 'sweep' shelf rows
• Swipe books from different directions in an 'S' sweeping action
• Pace your work carefully and consistently – avoid rushing under pressure
• Avoid twisting and over-reaching
• Keep shoulders upright and back
• Take frequent micro pauses and regular breaks
• Change hands frequently.

• 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.

• Sit or stand, straight back, drop arms to sides
• Relax neck and shoulders, shake hands
• 'Stop, drop, flop’ is a good relaxation reminder!

• 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, drop arms to sides with wrists bent, palms facing up and fingers pointing back
• Move straight arms behind you, turn hands so fingers point away from body (think of a penguin).

While you may spend a lot of time on your feet, handling stock or moving around at work, this doesn’t necessarily mean you are fit. Remember:

• Stretching is important for keeping you flexible
• Strength training is a vital part of maintaining and improving fitness
• Nutrition, your weight, smoking, and how much sleep you get are all issues that affect your health
• Aim for 30 minutes active exercise each day
• A balanced exercise programme will help you to cope with stress.

• Raise shoulders up towards ears
• Push shoulders down, reaching fingers towards the floor.

• 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.

• 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.

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

• 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.

• Stand with feet hip-width apart, leaning on a stable surface
• Curve backwards to stretch back into extension.