• Discomfort and pain is common and does not always mean injury
• As soon as you feel discomfort, do something positive about it
• Stretches, good hydration and cardiovascular (puffing) exercise can prevent discomfort
• Treat yourself as a workplace athlete - stay fit and healthy.

• Work on health and fitness and keeping active when off-trip
• It is especially important to be fit prior to the hoki season, particularly on fresher boats
• Start the shift/season slowly, increasing the pace as you warm up/increase fitness
• Treat yourself as a work athlete – train for and keep fit and safe for work
• 30 minutes exercise a day helps keep you well
• Have regular health checks.

• Aim for one good long sleep per 24 hour shift schedule
• Develop a good routine with relaxing pre-sleep activities such as a hot shower and reading
• Limit activities such as movies and computer games if sleep is priority
• Avoid caffeine for 3-5 hours before sleep
• Most people sleep better in a dark and quiet cabin – block out light and use earplugs.

• 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.

• Micropause during work for 5-10 seconds every 3-4 minutes – hang arms by side, put tools down
• Micropausing lets blood flow into busy muscles and keeps them working comfortably 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 rather than a separate break – eg drop arms when returning to packing station after putting trays in scats
• 'Stop, drop, flop’ is a good micropause reminder.

Remember that breaks:

• are longer than micropauses
• include relaxation of muscles and stretches/movement for blood flow, and often a drink of water for hydration
• can be every hour for 1 minute
• include your tea breaks when you also eat, drink, take care of personal needs and have a longer rest.

• Stand with feet hip-width apart
• Bend at knees and hips
• Keep curve in lower spine, keep bottom out
• Use your powerful buttock muscles to lift.

• Working on deck in all weathers is physically demanding
• Have a wide skill range so you can rotate tasks
• Ensure secure footing and move safely on deck
• Warm up/cool down at each shift
• Do shoulder, arm, back and leg stretches
• Keep hydrated and eat to meet high energy demand
• Use semi-squat to look after back – work within your limits
• Keep fit off trip – weights, cardio, stretches.

• Act early when first sore, keep active
• Take micropauses, and use break times wisely, work on relaxation of muscles
• Do stretches - warm up, breaks, cool down
• Talk to supervisor/medic - modify and/or rotate tasks
• Ensure work height suits you
• No extra tasks or gaming
• Keep hydrated and eat well, get good rest/sleep
• Use massage, heat/cold treatments if they help, and use medication as directed.

• Act early when first sore, stay positive
• Keep active, do stretches, relax muscles
• Talk to supervisor/medic - modify/rotate tasks, alternate sitting, standing, walking
• Ensure work height suits you
• Keep hydrated and eat well, get good rest/sleep
• Use massage, heat/cold, and liniments if they help, and use medications as directed
• Try pillow under knees to sleep, and lumbar rolls/supports to sit/sleep
• Wear supportive footwear and clothing that allows movement.

Some species have increased risk of discomfort or injury due to handling differences:

• Spiny Dogfish, Orange Roughy, Rat Tails and Leather Jackets stick to surfaces
• Black Dory spikes stick into things and hold when moved.

• Stretch every hour - move in opposite direction to your work positions
• Stretch 2-3 times each side
• Move to start of 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.

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

• Tuck chin in, look ahead, take ear to shoulder
• Push opposite shoulder to the floor
• Stop if you feel pins and needles or tingling down the arm while stretching (and report to the medic).

• 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, arm forward with elbow straight, hand hanging
• Make a light fist, use other hand to pull it towards body for wrist stretch.

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

• 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, leaning on a stable surface
• Curve backwards to stretch back into extension
• Make sure you are stable in rough conditions.

• Stand tall with one foot a few inches forward
• Rest hands on bench for balance and support
• Pull your abdominals gently inward
• Lean forward from your hips, keep back straight.

• Using support, stand on one leg, grasp one foot behind
• Keep knees side by side, bring heel towards buttock, keeping back 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.

• Stretching on a vessel can sometimes be challenging due to vessel movement
• Always position yourself so that you are stable and can stretch safely in the conditions of the day
• Many stretches can be done holding a rail or other stable support
• Some stretches can be adapted for sitting and some for lying down. These may need to be done in the gym or on your bunk.